Individual Quarterfinal Week Strength Work and Additional Training
A.
Ten sets of:
3 Push Press @ 50-60%
Rest 60 seconds between sets and focus on SPEED.
B.
Five sets of:
8 Close Grip Bench Press
Rest 30 seconds
6-8 Weighted Supinated Grip Pull-Ups
Rest 1-2 minutes
C.
Four sets of:
200 Meter Run
15 Worm Push Press
15 Double Jump Worm Burpees*
15 Worm Push Press
Rest 1:1
*Double Jump Burpee = Burpee, jump over, jump back. So you’ll always be doing your burpee on the same side.
Individual Option:
Four sets of:
200 Meter Run
15 Shoulder to Overhead (115/85lbs)
15 Lateral Double Jump Burpees Over the Barbell
15 Shoulder to Overhead (115/85lbs)
Rest 1:1
D.
Three sets of:
8-10 Chest Supported Rows
Rest 30 seconds
10-15 Tempo Push-Ups @ 1111 (hands on dumbbells)
Rest 1-2 minutes
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