Session P4 W3
Warm up
Dynamic Stretching
3 sets of 10 Waiter KB squats, with a minimum load of 8kg. Please go to full depth and make sure to have an externally rotated shoulder; form over load.
3 sets of 3 reps of Wall Walks
Strength
In 15 minutes find your maximum weight for one repetition (1RM) for strict Shoulder Presses. This press should be done with outstanding form and without extreme beding of the back or use of the hips to drive the weight.
Power
Perform 3 working sets of 3 Push Presses followed immediately by a set of maximum Pull-ups without dropping from the bar. Record your 3 heaviest sets.
Workout
Perform as many rounds/repetitions as possible (AMRAP) of the following exercises in the allotted time periods:
- 10 Push ups
- 20 Sit-ups
- 30 Mountain Climbers (2 count)
Perform a 7 minute AMRAP of the exercises, then rest for 5 minutes. Then perform a 5 minute AMRAP, rest for 3 minutes. Then perform a 3 minute AMRAP. This should be at maximum effort!
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