Back Rack Lunge (5 x 10 (5/5))
For these back rack lunges you will do all 5 on one side and then all 5 on the other. You do NOT need to step in and out on these. Get into a lunge position and stay there for 5 reps - then step in and switch sides!
Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you lunge. Keep the chest up and belly tight. Do all 5 on one side then switch feet without re-racking or dropping the bar.
Do a few warm up sets to determine a good starting weight for yourself. Do not count any warm up sets toward the 5 working sets. All working sets should be heavy.
Rest 2-3 min between sets.
Shoulder Press (5-5-3-3-1-1-1)
Score is heaviest single. Rest 2 min between sets.
For this the goal is to go heavier with each set.
The strict shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.
Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.
When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.