Workout: Progression, Strength

Workout: Progression

Workout: Strength Ladder

10 min Airdyne @ easy pace

Then:

3x5 Wall Sq

3x10 Squat

3x10 Dislocates

Then:

Work-up to heavy OHS

10x 45#

9x 65#

8x 75#

7x 95#

6x 115#

5x 125#

4x 135#

3x 155#

2x 175#

1x 185#

Then:

5x (1-4) Pull-up Ladder

Then:

100 Push-ups

*I haven't worked on OHS for some time due to shoulder injury, but working on injury prevention exercises like the wall squat, and some SOTS press help me maintain those proper pattern for the OHS, at 185# I felt pretty solid and could have done more, but will built it back up slowly to 225#.