A) 10min AMRAP:
30 Double unders
10 Hr press ups
5 e.l Goblet step ups – up to 24/16kg
5 Strict T2b
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B) 3 sets/super set:
15 Banded tricep pulldowns
3 Strict press
Max push press (cap at 10 reps)
30 Sec hollow body
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C) For time:
200m Run
20 Alt db snatches – up to 22.5/15kg
12 Pull ups
200m Run
18 Alt db snatches
10 Pull ups
200m Run
16 Alt db snatches
8 Pull ups
200m Run
14 Alt db snatches
6 Pull ups
200m Run
12 Alt db snatches
4 Pull ups
200m Run
10 Alt db snatches
2 Pull ups
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Notes:
Part A – This AMRAP is not to go all out on, we are looking at moving with purpose and with good quality movement here. Looking at getting the heart rate up and everything firing but shouldn’t leave you flat on your back.
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Part B – For this strength piece we are really trying to fatigue the shoulders. Making the shoulders work harder in the press by fatiguing the triceps beforehand and then going straight in a max set of push press from the strict (no re racking or weight changing) is really going to make things a little more interesting than normal.
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Part C – For todays conditioning piece we are really trying to move with purpose from station to station, the reps decrease as we progress through the workout so keep that in mind and try to keep digging the deeper you go.
Normally we would use the run as a bit of “recovery” but try to push the pace today and focus on deep controlled breathing during the db snatches.
