Shoulder Press (3×5 same weight )
Shoulder press will now be a linear progression for all athletes. If you have been doing a linear progression already, add 2.5-5 lbs from last week. For those who were previously doing Wendler, your first week’s working weight should be no more than 70% of your 1RM.
As always, ensure you get in 2-3 warm-up sets first – warm-up guideline: 50/60/70% of working weight
Continuously for 15 minutes:
Down & Back Sled Sprint (fast!) immediately into a 200m Carry (mod-heavy)
*Alternate rounds between Farmer’s Carry and Goblet Carry. Perform a 10 air squat penalty each time you put the weights down.