Team workout Saturday! We open with some strict press for our 5 week strength progression, then get into an AMRAP that is you go, I go style. Each round provides more work to be done on both the barbell and the rig for the partners. Be sure to scale the loading today for athletes to be able to get through the round of 15 overhead squats unbroken!
20 Seal Jacks
20 Mountain Climbers
10 Cossack slide
10 Superman
10 Scam push up
5 Candle stick
3 rounds
Every 3:00 execute 1 working set.
4×8
60-65% 1rm is a good starting place today, all working sets.
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RXConditioning:
24:00 AMRAP
10/7 Cal Bike or Row (each partner)
5 Overhead Squat (95/65lb.) (Each)
5 Toes to bar (Each)
*Each round the teams complete they increase the reps of OH Squat and Toes to bar by 5 reps!
Intermediate:
24:00 AMRAP
10/7 Cal Bike or Row (each partner)
5 Overhead Squat (65/45llb.) (Each)
5 Toes to bar (Each)
*Each round the teams complete they increase the reps of OH Squat and Toes to bar by 5 reps!
Baseline:
24:00 AMRAP
10/7 Cal Bike or Row (each partner)
5 Overhead Squat (45/35lb.) (Each)
5 Hanging leg raise
*Each round the teams complete they increase the reps of OH Squat and Toes to bar by 5 reps!
3x max reps bicep curl at moderate load (8+ reps minimum)
+
3x max reps banded tricep extension (challenging band to do 12+)
Rest as needed between the 2.
