A) 3 Rounds:
5 e.a Single db strict press
5 e.a Single db push press
10 Turkish sit ups
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-5mins to build-
B) 3 Rounds/each for time/2mins rest between:
15 Deadlifts
400m Run
15 Hspu
*Round 1 @L1=40/20kg – L2=50/30kg – L3=60/40kg – L4=70/50kg
*Round 2 @L1=55/30kg – L2=65/40kg – L3=75/50kg – L4=85/60kg
*Round 3 @L1=70/40kg – L2=80/50kg – L3=90/60kg – L4=100/70kg
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C) 1min on/1min off/x3 Rounds:
Burpee to target
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Notes:
Part A – Here we have some unilateral work going from some strict press in to a more powerful/explosive moevment the push press.
Keeping our core locked on tight so we are not twisting, staying in our heels during the dip and making sure not to go so heavy that it turns in to a push jerk.
The wieght may or may not be heavier going from strict press to push press.
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Part B – For this piece you will have 5mins to build up your deadlift. These 3 rounds are timed individually with a mandatory 2min rest after each so aim of the game here is to really push the pace from the start.
It will no doubt get a little slower round to round due to the increasing load of the deadlifts, but try to hold on to that bar and get outside quickly to start that run (get uncomfortable here). Try to run to your spot for the hspu (no walking), kick up and get them done!
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Part C – Nothing fancy just work. Making sure both hands touch the target at the top of each rep at the same time.
If you struggle with burpees then the aim here is pick apace that allows you to stay moving during the minute. If you are confident with the burpees, put your head down and get to work.
