Dan and Logan delaying their Zercher carry, a.k.a. resting.

Dan and Logan delaying their Zercher carry, a.k.a. resting.

TODAY’S WOD:

Every 2-minutes for 24 minutes:
10 Slam Ball Over-the-Shoulder (50lb/25lb)
50 Doubleunders (sub: 150 backward singles)

Post completion and load to Members area. Compare to 01/30/19.

TODAY’S STRENGTH TRAINING:

“Shoulders #6”

Focus: Explosive Concentric phase. Slow Eccentric phase.

1) Unilateral Arnold Press. 4 sets of 6 reps per arm.
Unilateral Bent Over Lateral Raise. 4 sets of 8 reps per arm.
3-minute rests.

2) Behind the Neck Press. 6 sets of 6 reps. Increase loads ONLY if full-range-of-motion is achieved.
DB alternating Front Raises. 6 sets of 6 reps per arm. Increase loads.
2-minute rests.

3) 5 minutes of 30 seconds ON/30 seconds OFF: Snatch Grip, Overhead BB Hold, active shoulders

4) 40 – 10-meter Kettlebell Farmer Carries (70lbs/50lbs).

Post loads to Members area.

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