This is a mono-structural (one exercise) strength day. Done properly these are just as tough as, if not tougher, than any of our CF met-con WOD's. If you apply yourself and apply intensity you should be both mentally and physically fried at the end.
We are doing 10 sets of the Press, short for Shoulder Press. Take the weight from a stand or squat apparatus. Begin with the weight in the front rack position. This is a pure overhead shoulder press with NO input from either the hips or the legs. Each set is 2 consecutive reps without putting the weight down or back on the stand. Using your legs or hips, or failing to lock out your elbows is a "no rep". As soon as you put the bar back on the stand hit your stopwatch; rest precisely 60 second between sets. The entire workout will be & 20:00.
Where should you start? How much weight should you add as you go along? Both of these questions depend on how much experience you have with strength training in general and the shoulder press in particular.
Start at a number that will put you at what should be your 1 rep max (not a typo) for 2 reps in round 8 if you add 5# each round. For example, if you think your 1 rep max is 100# your first 8 rounds should be something like 65-70- 75-80-85-90-95-100. Underestimate yourself and make it all the way easily? Cool...keep adding 5# two more times. Over-reach? No worries. When you fail a weight drop down to the last weight you successfully lifted twice and try to carry that one through to the end.
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