Perpetual Fitness – Perpetual Overload
Overload
Shoulder Press (EMOM 10)
EMOM 10
1st: Strict Press
2nd: 12 Dragon Thrusts
STRICT PRESSES:
Set 1: 12 Reps with a 2 second negative
Set 2: 6 Double Contraction Reps (1 rep = 1/2 rep from the bottom into 1 full rep)
Set 3: 8 Reps
Set 4: 6 Reps
Set 5 : 5 Reps Heavy drop 50% into max reps to failure
Hypertrophy
Skull Crushers (EMOM 10)
5 Rounds
1st: Barbell Skull Crushers
2nd: Barbell Curls @ :01 Negative
SETS/REPS:
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 12 Reps
Set 5: 10 Reps Heavy drop 50% into max reps to failure
Metcon
Metcon (AMRAP – Reps)
TABATA (8x :20 on / :10 off)
1st: Banded Step-ups
2nd: Face Melters
-Rest 2:00-
TABATA (8x :20 on / :10 off)
1st: Seated Banded Face Pulls
2nd: Banded Sprints