This Saturday, you will be working on 5 sets of 5 shoulder presses.

This will be challenging because you don’t get to use your lower body to assist in lifting the weight. The goal is to go heavy relative to your capacity and also maintain proper technique. All your working sets should be around 70 to 80 percent of your one-rep-max. If you are able to lift more than 5 reps at a time, the weight is too light.

If you are able to increase load across each set, do so. However, you may have one or two sets with the same weight depending on where you start or your technique. You will take 5 minutes of rest between working sets. If you feel like you could attempt your next lift after 1 minute, the weight is not heavy enough.


For those of you on zoom, you can do the shoulder presses using a barbell, a pair of dumbbells, a pair of kettlebells, or an odd object like a backpack.

See you all on the zoom, in group classes or in the open gyms.

Big Cat


Warm Up

10 min AMRAP:

-10 shoulder pass throughs
-5/5 Single arm DB shoulder press
-5 ring rows
-25 bear crawl
-10 shoulder taps (push-up position)


-Shoulder press/points of performance



Shoulder press 5-5-5-5-5 reps


Cool Down

-Trunk rotation
-Shoulder rotations
-Shoulder pull overs