Submaximal/movement Upper extremity – Superset: Shoulder+G2S Snatch

Superset x 3

Super set a submaximal strength exercise with a movement strength exercise. Having minimal break in between and finishing with a 60-90s rest in between sets.

ULT
Pike Push-up
reps 6-8
intensity 9
Tempo controlled
Rest 15s
This advanced exercise is a body weight exercise focused mainly on shoulders but in order to be able to execute it there is a whole body integration and control needed.
Set Reps Intensity Tempo Rest
1 6-8 9 RPE Controlled 15s (h:m:s)
2 6-8 9 RPE Controlled 15s (h:m:s)
3 6-8 9 RPE Controlled 15s (h:m:s)
LLT
DB Snatch Get Up
reps 6
load heavy
Tempo controlled
Rest 60s-90s
Set Reps Load Tempo Rest
1 6 Heavy Controlled 60s-90s (h:m:s)
2 6 Heavy Controlled 60s-90s (h:m:s)
3 6 Heavy Controlled 60s-90s (h:m:s)