Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Shoulder Press (5 x 5 @RPE 7)
5 x 5
@RPE 7
Rest 1 minute between sets
Accessory
Weighted Push Ups (3 x 12-15 @RPE 8-9)
3 sets, 12 to 15 reps
@RPE 8-9
Rest 1 minute between sets.
Shoot for a weight that allows you to get 15 reps. Each set may decrease in reps but make sure to keep the intensity.
Option A: SUPERSET
Rest 1-2 minutes between superset.
Dual Dumbbell Seated Shoulder Press (3 x 8-10 @RPE 8-9)
3 sets, 8 to 10 reps
@RPE 8-9
Close Grip Dumbbell Chest Press (3 x Max Reps @RPE 8-9)
3 x Max Reps
Using the same dumbbell you used in your seated press, perform as many close grip chest presses just before hitting complete failure.
OPTION B: Metcon
Metcon (AMRAP – Rounds)
AMRAP 10′
25 Double Unders
5 Barbell Push Jerks (155/135/95)
10 Inch Worm Push Ups
Shoot for 5-6 Rounds