Friday June 4th

HEAVY DAY

WORKOUT GOALS
1.) Maintain a heavy weight across all 7 sets.
2.) Attempt your heaviest lift on set 6.

E3MO3M – ALL LEVELS
7 SETS FOR LOAD
5 Push Press

Accessory

ON A 7:00 CLOCK
12 Archer Ring Push-ups
24 Shoulder Taps in Pike Position

Stretching

2:00 Reach, Roll, and Lift

Notes

Target Load | Athletes should start their first set around 70% of their best push press. This
weight should feel like something you can lift for 7-8 reps, but no more. Increase load across each set. The goal is to hit your heaviest set of five reps on set six. This gives us one more set to make any corrections or adjustments if something goes wrong. In the warm-up, we are going to focus on keeping a vertical torso and our elbows high
during each rep. This will help us be efficient in our movement today.