A) Death by:
Thrusters (up in 2’s) – up to 35/25kg
–
B) For time:
100 Press ups
-every break= 200m run/start with a run-
–
C) 3 sets/super set:
8-10 Bicep curls
12 – 15 Tricep extn
30 sec e.s Sinde plank (on hands)
–
Notes:
Part A – For our death by thrusters we will be looking at performing 2 reps in the 1st round, 4 reps in the 2nd, 6 reps in the 3rd etc until you can no longer complete the reps in the given minute.
Just like the other week with the death by burpees, it will start off nice and easy and then start to creep up on you as the rest gets smaller and smaller.
–
Part B – For our next piece we need to be as strict as possible with range of motion here otherwise this will be far easier than intended.
Ideally we want the chest to touch the ground but if this is not happening and you don’t want to do them on your toes then put something on the ground and get you chest to touch that for every rep, this will keep you honest as we get deeper into the reps and fatigue starts to kick in.
Any break you have = a 200m run on the spot, so if you stop at say 18 reps you will go for your run then continue where you left off. And can stop and rest at the top but as soon as we take our hands off the floor or we take a knee that equals a break. If you are doing the press ups on your knees you hips and chest should touch the floor at the bottom and at the top you shoulders-knees-hips should be in line with each other, if you sit your hips back while “resting” a the top this =200m run.
–
Part C – Some hypertrophy work to wrap up the week. Using whatever you can get your hands on here, all we are looking for is to isolate the biceps and triceps. So db/kb/bb curls – bench dips, overhead tricep extn, skull crushers are all good options.
