Warmup
Time: 20
Lat/Rear Delt SMR (6 min)
+
3 Rounds
10 Bottoms-up KB press e/s (one-arm at a time)
10 Windmills e/s
+
10 Presses w/Barbell
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Press Progression
3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last 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.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
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: 25
Primary: Ventilation - Secondary: Plumbing
Buy-in: 800m Run
Then
4 Rounds
12 TTB;Hanging knee raises
50 DU;25 DU;100 Singles
Then
Buy-out: 1k Row
(Have some athletes start on rower if number of rowers is limited)
Athletes should go at 90% HR on the Buy-in and then get right into the four rounds. The TTB and DU should be unbroken and smooth, choose a variation to reflect this. On the Buy-out athletes should go all out and finish strong.