GO BIRDS!
Happy Monday, remember your focus determines your reality, let's focus on bettering ourselves one day at a time!
Strength: DB Shoulder Press
1A. DB Seated Shoulder Press 5x3 @ 8-9 RPE (sit on a box)
1B. DB Rear Delt Fly 4x8 @ 8-9 RPE (VIDEO)
Shoulder Finisher:
-DB Front Raise + DB Lateral Raise 3x8
1 DB Front Raise + 1 DB Lateral Raise = 1rep
Conditioning: 8 Rounds (20-minute cap)
-6 Push ups
-12 Power Snatches (115/95) (95/75)
-24 Ring Rows
-36 Hip Taps (similar to shoulder taps, but tap opposite hand to opposite hip)
PROGRAM NOTE: WHAT IS RPE? (you will see more RPE sets programmed moving forward)
RPE—Rate of Perceived Effort—is a subjective measurement of how hard someone feels they are working during physical activity. RPE can be a helpful way to get accustomed to how your body feels during a workout by tuning into how heavy you are breathing and how fast your heart is beating. On the RPE Scale, zero (0) = rest, and ten (10) = maximal effort. See chart below:
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