Friday, october 28
Strength:
Push Press 5-3-3-3-5
Athlete Instructions
Set 1: 60% 1RM
Set 2: 70% 1RM
Set 3: 80% 1RM
Set 4: 80+% 1RM
Set 5: 5RM
*Complete sets every 2 mins for 10 mins.
"Stripes"
Alt EMOM 20 mins: Wall Walks, Toes-to-bars, Box Jump Overs, and American Kettlebell Swings
Every 1 min for 20 mins, alternating between:
5 Wall Walks
15 Toes-to-bars
15 Box Jump Overs, 24/20 in
20 American Kettlebell Swings, 53/35 lbs
Athlete Instructions
The goal today is muscular stamina and building volume to allow us to maintain pace in those challenging AMRAPs that usually come up during the open. Looking at this workout, we see a lot of shoulders and midline work, that will build throughout the course of this EMOM.
L2: Every 1 min for 20 mins, alternating between:
3 Wall Walks
15 Knees-to-elbows
15 Box Jump Overs, 24/20 in
15 American Kettlebell Swings, 53/35 lbs
L1: Every 1 min for 20 mins, alternating between:
2 Wall Walks
15 AbMat Sit-ups
15 Alternating Step-ups, 24/20 in
15 Russian Kettlebell Swings, 44/26 lbs