A) 100m Row
5 Wall Balls, 12#/10#
10 Wall Balls, 12#/10#
15 Wall Balls, 12#/10#
B) Every 40 seconds for 4 rounds:
6 Strict Press, with an Empty Bar
5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep
Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.
Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
Every 3 Minutes x 4 rounds:
15 Ball Slams, 35#/25#
Row: athletes should complete row in less than 90 seconds, scale distance as needed.
Ball Slams: weight should be moderate to light! Athletes should be able to complete all 15 ball slams in less than 45 seconds. Scale as needed.
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