Phase: Strength & Conditioning

Focus: Shoulders with Legs

Series: Unite Workout

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min

70% @ Flat 2 min

80% @ Flat 3 min (30 sec rest)

90% @ Flat 90 sec (30 sec rest)

90% @ Low 90 sec (30 sec rest)

90% @ Med 90 sec (30 sec rest)

 

80% @ Low 2 min (30 sec rest)

95% @ Low 1 min (30 sec rest)

95% @ Med 1 min (30 sec rest) x 2

 

80% @ Med 1 min (30 sec rest)

100% @ Med 30 sec (30 sec rest)

100% @ High 30 sec (30 sec rest)

100% @ Flat 30 sec (30 sec rest) x 3

 

Strength:

* bench, mat, Heavy Shoulders, High Step, Heavy Band

 

3xRounds, 1 min each (Use Heavy 6-12 rep weight)

  • Alt. High Step Ups
  • Shoulder Press
  • Band Lat Raise

 

2xRounds, 1 min each (Use Heavy 6-12 rep weight)

  • Front Squat
  • Thruster
  • Squat Jump

1xRounds, 1 min each (Use Heavy 6-12 rep weight)

  • 1-arm Snatch -2- Windmill (right)
  • 1-arm Snatch -2- Windmill (left)
  • Overhear Hold

 

6 min Ladder (Use Extra Heavy 1 rep weight)

1-arm Push Press x 1 + 1

Alternate arms each set. Use 1 rep max weight (extra heavy)

1-2-3-4-5 …