friday, Aug 19
Strength:
Lifting: Strict Press and Sandbag Carries
Strict Press 4x10, using same weight per set
[ Sandbag Carry, 100 ft ] 1-1-1-1, using heaviest weight per set
Athlete Instructions
Strict Press- holding 60-65% 1RM across
Sandbag Carry- heavy
Complete 1 set of both movements every 2:30 for 10 mins.
*Sandbag Subs
-Dual Kettlebell Front Rack Carry
Notes
We are looking for 4 sets of unbroken 10 reps overhead right into a challenging sandbag carry. If we don’t have enough sandbags, we can hit a dual kettlebell front rack carry and that will work really well to create extra mid trap activation and burnup the shoulders a bit more.
"Benjamins"
FT: Rows, Double Unders, Dumbbell Push Press, and 2 more
For time:
Row, 300/250 m
50 Double Unders
25 Dumbbell Push Press, 50/35 lbs
50 Double Unders
Echo Bike, 800/700 m
50 Double Unders
25 Dumbbell Push Press, 50/35 lbs
50 Double Unders
Row, 300/250 m
-- then --
10 Devil Press, 50/35 lbs
Athlete Instructions
Time domain: 9-13 mins Time cap: 15 mins
Notes
We are working our way through quick sets on multiple movements, so transitions will become huge here as we are hitting 9 transitions in this workout. The idea is to keep the effort steady and breathe through the double unders. The push press weight should allow us to complete each set in 3 sets or less. For the machines we should be able to complete the work in under 90 secs for each segment. Hit each segment at about 85% intensity until the devil press, and then finish with a quick challenging set of 10 reps.
Level 2:
For time:
Row, 300/250 m
30 Double Unders
30 Dumbbell Push Press, 35/25 lbs
30 Double Unders
Echo Bike, 800/700 m
30 Double Unders
30 Dumbbell Push Press, 35/25 lbs
30 Double Unders
Row, 300/250 m
-- then --
10 Devil Press, 35/25 lbs
Level 1:
For time:
Row, 300/250 m
50 Single Unders
25 Dumbbell Push Press, 25/15 lbs
50 Single Unders
Echo Bike, 800/700 m
50 Single Unders
25 Dumbbell Push Press, 25/15 lbs
50 Single Unders
Row, 300/250 m
-- then --
10 Burpees
10 Dumbbell Hang Muscle Snatches, 25/15 lbs