Monday 02/10/2025

Good Morning MEF, "we are here to help each other get through this thing, whatever it is" - Kurt Vonnegut

Max Testing week is next week (02/17/2025 - 02/21/2025), the goal for this week is to move the heavy weight with good technique in preparation for Max testing.

Strength: Shoulders (15 minutes)

1A. DB Shoulder Press

-1x6 @ 8-9RPE

-1x5 @ 8-9RPE

-1x4 @ 8-9RPE

-1x3 @ 8-9RPE

1B. DB Rear Delt Flys

-1x6 @ 8-9RPE

-1x5 @ 8-9RPE

-1x4 @ 8-9RPE

-1x3 @ 8-9RPE

Shoulder Finisher:

2A. DB Upright Rows 3x7 @ 6RPE

2B. DB Front Raises 3x7 @ 6RPE

Conditioning: Rounds for Time: (18-minute cap)

6 - 3-minute rounds

-6 Renegade Rows

-18 Alternating DB Snatches (50/35) (35/25)

-7 KB Swings (50/35) (35/25)

-9 KB Goblet Squats (50/35) (35/25)

If you finish the round in 2:30, you get 30 seconds to rest, if you finish in 2:45, you get 15 seconds to rest, etc.