SOGO 2.10.19

SHOULDER PRESS DROP SET!!!

4 Sets of the following:

Shoulder Press 10-12ish reps (max set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)

Do this until you end up doing a max set with the empty bar!Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.

From there - depending on how heavy it is  - you will drop 10-20 lbs and repeat.

Drop 10-20 lbs and then repeat.

Keep doing that until your last set is with the empty bar.

Ideally you will do between 4-6 sets total.

For example:

135
115
95
75
55
45

If you can start heavier than that - make bigger drops.

If you start WAY lighter - make smaller drops.

Put the weight you started with in as your score.

Metcon (Weight)

3 x 15 (each side)
Seated Dumbbell Tricep Extension

RX Men: Use what you have try 40-50 and go up or down from there.

RX Women: Use what you have - try 25-30 and to up or down from there.These are the classic dumbbell tricep extension!  Keep the bicep up by the ear and really focus on a squeeze lockout at the top each time.

If you do not have dumbbells to make this work you may also sub skull crushers with the barbell.