-5mins to build-
A) 3 sets/super set:
15 Banded tricep pushdowns
7 – 5 – 3 Strict press
1 Heavy TGU each arm
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B) 3mins on/90 sec off/x2 rounds:
#1 – 50 Air squats
Max cal row in time remaining
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#2 – Amrap:
5 T2b
10 Kb siwngs – up to 24/16kg
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#3 – 20 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Max lateral burpees in time remaining
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Notes:
Part A – Some general strength with an increasing load on the strict press as the rep scheme drops. The TGU will be a bit harder than usual as we are pre-fatiguing those arms from the banded tricep extn and then into some pressing. So expect the shoulders/arms to feel a little shaky during these.
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Part B – Some short sharp interval work with the intention of not stopping during these 3mins and recovering as best you can during the 90 sec rest. The legs will feel heavy going from the squats to the row but get on straight away and get the wheel moving, settle in then start to crank up the pace and hold it.
The 2nd piece is all grip, so we want to avoid any form of death gripping and realxing those hands as much as possible with any given chance e.g slightly opening the hands at the top of the kb swings, relaxing ur arms and focusing on using your hips. Breaking up the t2b early, especially if you struggle to get 10 reps in a row. Look at breaking in to sets of 3 or so from the start with quick shake outs in between.
The 3rd piece will be harder than you think due the legs being fatigued from the squats and row and also the arms starting to feel blown up from the 2nd piece. Don’t go into this thinking the 20 reps have to to unbroken but making sure not to go so heavy that it takes more than 4 sets and not letting any reps turn in to push jerks. Once done get straight down and start your burpees…. be ready for you arms not work properly (if we have chosen the right weight).
We will be going through this twice so set the bench mark on the 1st round and dig your heels in on the 2nd!
