General Warm-Up
500 Meter Row Erg
followed by …
Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts
followed by …
5 Supinated Grip Barbell Rows
10 Lateral Hops over the Barbell
5 Supinated Grip Barbell Rows (light to medium weight)
20 Single-Unders
A.
Take 3-5 minutes to build to your shoulder press weight and the barbell rows then …
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Supinated Grip Barbell Row x 10 reps @ 2111
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
B.
Full Effort
Four rounds for time of:
40/30 Calorie Row
50 Double-Unders
20 Single Arm Dumbbell Push Press* (50/35 lbs;10R/10L)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Time cap: 16:00
Goal: 12:00-13:00
Full Victory
Four rounds for time of:
30/25 Calorie Row
75 Single Unders
20 Single Arm Dumbbell Push Press* (35/20lbs lbs;10R/10L)
105lbs @72%×6/10
95 66% ×8/10
95×8/10
15:36 fe
B. FE, 13.55
B. 17:12 (full effort – not sure where I was at the time cap)
A. 60% @bw 8-6-5 reps, same weight row
B. 14:37 full victory Rx+ 2x18kg dbs