Boulder Shoulders and Iron Lungs 9/25/19

This is a very technical shoulder workout. 

Push Jerks are all about precision, don't feel the need to find a 3 rep max but your vibes should be practicing your technique and challenging yourself to go as heavy as proper technique allows.

During the workout, your push jerk weight should be a weight you could do in 2 sets. Don't sleep on the bear craw either, very fatiguing exercise. You should feel like you're walking on your hands, and for those of you who can hand stand walk todays coaches challenge is for you. 

STRENGTH

Push Jerk

5-4-3-3-3

* increasing in weight

WORKOUT:

3 Rounds ( For Time)

400m Run

100m Bear Crawl ( down and back on BBall court)

10 Push Jerk 135/95

100m Body weight Walking Lunge ( down and back on BBall court)

 SCALING OPTIONS:

Run-

200m Speed walk ( everyone gets outside)

750m Row

40 Cal bike

Bear Crawl 

-100 step up on hands to 45lbs plate

Push Jerk

-Lower weight

-Push press

Lunge

50 Box step ups ( each round

 Coaches Challenge

25 meter Hand Stand Walk as a scale up for Bear Crawl ( to half court on Bball court)

WORKOUT NOTES:

This is a very technical shoulder workout. 

Push Jerks are all about precision, don't feel the need to find a 3 rep max but your vibes should be practicing your technique and challenging yourself to go as heavy as proper technique allows.

During the workout, your push jerk weight should be a weight you could do in 2 sets. Don't sleep on the bear craw either, very fatiguing movement you should feel like your walking on your hands, and for those of you who can hand stand walk todays coaches challenge is for you. 



Juan Carlos Gonzalez