Warmup
Time: 15
SMR Lats and Pecs (7 min)
+
10 Scap push-ups
10 Box Push-ups
10 Press with dumbbell (one arm at a time)
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Electricity
Strict Press Progression: 3×8 -> 3×5 -> 3×3; 2 min rests
Notes: Increase 5lbs each week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
YOU WILL NEED A JOURNAL.
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
On 3 minute mark with running clock:
400m run (0:00) (6:00)
500m row (3:00) (9:00)
x 2
Stagger if not enough rowers.
then:
2 min of AMRAP doubleunder-> Singles (12:00) (18:00)
2 min of AMRAP situps (15:00) (21:00)
x 2
High breathing and high heart rate (80-90%+), but able to sustain a consistent pace (just barely) for each round. Do not want a drop off of more than 10%, if that happens, pacing was wrong.