A) 10mins to find:
10RM strict press
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B) 10mins to find:
5RM Push press
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C) 3min AMRAP:
Burpees
-2min rest-
1min AMRAP:
Burpees
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D) 3 Rounds for time:
25 Wall balls
20 Box jump overs
10 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg
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Notes:
Another “test day” today
Part A – Nothing fancy here, just a basic strict press. And just like the back squats yesterday we are aiming for a fairly high number. So take 1st 5mins here to warm up well and then having a couple goes at the 10RM. Brace the belly, squeeze the glutes and quads especially during those later reps.
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Part B – Now that the shoulders and overhead position are warm we can start to crank it up a notch with some push press. Just like above, use the 1st 5mins or so to really dial in the movement then get after it, due to the lower rep target you could probably get away with having a few more attempts than the strict press.
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Part C – For this we have two parts, 1st part is 3mins. Not long but also not short for doing fast paced burpees. This is all about knowing yourself and what kind of a pace you can maintain here, try not to start too fast and then come to a crawl at the end but also don’t sell yourself short and finish the 3mins thinking you should of gone faster sooner. Flaunt with that line, there should be NO STOPPING here.
For the 2nd piece we have a 1min sprint…. this is where all gaming goes out the window and it’s just all about how fast can you move?! Make this tickle…. but make sure we get full extn at the top of the burpee.
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Part D – For our conditioning today we have some basic movements but movements that compile on one another. This will get very taxing on the legs so be aware of that leading in to the box jump overs.
Be smooth with the wall balls, know your limits and plan around them. Smooth controlled reps on the box jump overs will help keep the heart from climbing too high too fast compared to quick TnG reps where this will spike the heart rate. If you thinking of doing them fast maybe think about leaving it to the end or maybe after the 1st round so you know what you are in for.
For the deadlifts we do want it to be fairly heavy but something that we could hang on to for 5-8 reps unbroken if we wanted while fresh. But you will be surprised how fast you can cycle single reps here if needed to take some load off the back from eliminating the eccentric portion.
