Workout of the Day September 18, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Ensure your form stays tight. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Find Max single rep
Shoulder Press

Remember, these are strict shoulder presses, so don't use your legs at all.

Part 3

Run
40 Squats
Run
40 Kettlebell Swings
Run
40 Wall Balls

For the runs, 2 times around 87 and 89, 3 times around 88. Sub a 0.25mi treadmill run. I'd prefer to see runs happen, but sub a bike for 2 min or 0.75mi if you have a bike that measures distance.

Alt Wod

Same as above.