Wednesday, November 8, 2017

Teams of 3 keep same bar throughout.
One athlete is working at a time.
7 min AMRAP:
50 Back Squats (115/75) (135/95)
50 Back Squats (135/95) (185/135)
MAX Back Squats (155/105) (225/155)

rest 3 minutes

7 min AMRAP:
50 Bench Press (95/65) (155/105)
50 Bench Press (115/75) (185/115)
AMRAP Bench Press (135/95) (205/125)

rest 3 minutes

AMRAP 7:
50 Deadlifts (135/95) (225/155
50 Deadlifts (155/105) (265/175
AMRAP Deadlifts (185/135) (305/195)

COOL DOWN
floor pec stretch 1 min each side
couch stretch 1 min each leg
tire hamstring stretch 90 sec

Coach tips
Each part is scored separately, as total reps. (50+50+max reps)
Stimulus:
First weight – moderate could complete 20+ reps fresh.
Second weight – moderate-to-heavy could complete 15+ reps fresh
Third weight – heavier could complete 10+ reps fresh.
            
Optional Gymnastics Pushing
AMRAP 2:00: Strict Handstand Pushups
1:00 Rest
AMRAP 2:00: Strict Handstand Pushups

No strict handstand pushups- pike push ups or feet on box


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