A) 2 Rounds:
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges
3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.
EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s
Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.
Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
AMRAP 10 min:
8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 225#/155#
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.
Double Unders: athletes should complete each round of double-unders in 75 seconds or less!
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