A. Shoulder Press; 8-10 reps x 3 sets; 90s rest b/t sets.
B. 5x
5-10 Chinups (palms toward you); 30s rest
15-20 Wall-Balls
2:00 rest
For A increase wt. each set if you can do all 10 reps- ideally the last set would be a max out at around 8-9 reps- do all 3 sets with rest b/f going on to B. For B it is the same format as a lot of stuff I will put up: do the rx'd chinups, take the 30s rest then do the WB's and take a 2:00 rest... repeat 5x. Try to do all reps unbroken- without resting b/t reps. If you end up stopping say on #16 of 20 then stop there and try to complete the whole set next round; if you do only about 10-14 then finish the reps to 20 even if you end up resting during the set. For the wt. with the WB's men use up to 20# and women up to 12#.
Picture of the "Rack Position" that the bar should be in for the Press- bar resting ON shoulders and elbows pushed forward so just in front of the bar. Press straight up so that you end up with elbows locked overhead and bar over heels- body in a straight line.
(pic snagged from http://www.rawsportsperformance.com)
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