FITNESS
A1. Bench press
4×3; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4×3; 21×1 tempo; Building; Rest 60-90s
Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Last time we did sets of 4. Go slightly heavier for sets of 3 than for sets of 4.
Record top weight lifted for each movement – and record all weights used in training notes.
B. 15 min AMRAP:
10 kipping hanging leg raises
20/15 assault bike/row calories
10 burpee box jump overs (24”/20”)
20/15 assault bike/row calories
*Lateral is acceptable on burpee box jump overs.
Training notes:
-Go toes above hips on hanging leg raises if possible – make these somewhat challenging.
-Pace row/bike such that you can move relatively quickly on other pieces.
Record total time and bike/row pace in training notes.
PERFORMANCE
A1. Bench press
4,3,2,1; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4,3,2,1; 21×1 tempo; Building; Rest 60-90s
Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Rather than doing the same number of reps for each set, we’re now decreasing reps and building in weight per set. You should have an intuition
Record top weight lifted for each movement – and record all weights used in training notes.
B. 15 min AMRAP:
10 chest-to-bar pull-ups
20/15 assault bike/row calories
10 burpee box jump overs (24”/20”)
20/15 assault bike/row calories
*Lateral is acceptable on burpee box jump overs.
Training notes:
-We’re moving into more higher turnover versions of the strict muscle endurance work we’ve been doing by incorporating kipping and burpees. Hopefully you’ve learned something from the strict work and are able to apply it to this piece with more dynamic contractions.
Record total reps completed – and record fractioning strategy and pace on cyclical pieces in training notes.
