Workout of the Day December 15, 2011

Warm up as normal. Ensure shoulders are ready for work.

Do 3 sets of 10 push ups, 10 squats, 10 sit ups once warm.

Part 1

Shoulder press
3-3-3-3-3

For this, remember there is no dip of the knees. Press straight up from the shoulders. Work with multiple partners. Go through the rounds fast. The weight for this should be moving fast. No max effort grinds today.

Part 2

Push press
2-2-2-2-2-2

Use a dip of the knees for this lift. Remember when dipping, make it short, tight belly and off the heels. This weight should be lighter again and moving fast. Little rest, switch between partners quickly.

Part 3

One attempt Max effort pull ups

Tabata it up if theres time. Choose the work rest ratio.
Water is goo and stretch your shoulders well.