Damaged people are dangerous, they know how to survive!
GENERAL WARM-UP (~10:00)
2 Rounds
12cal/10cal Row
Banded Delt Hell
10 Snatch grip straight arm front raise
10 Behind the neck snatch grip press
10 Band pull-aparts
10 Banded overhead squats
SPECIFIC WARM-UP (~10:00)
10 Bench press, empty bar (10# db set db press)
5 Box jumps, low
5cal Row
5 Bench press, light
5 Box jumps, moderate
5cal Row
3 Bench press, moderate
3 Box jumps, workout height
5cal Row
WORKOUT, PART 1 (~12:00)
Every 4:00 for 12:00 (3 rounds)
10 Bench press (10# db set – db press)
20cal/15cal Row (15cal row)
Notes Use a challenging load on the bench press that makes 10 reps very difficult to achieve unbroken. The load can be adjusted on each round if needed.
The row is intended to be treated as a near max effort sprint on each round. Strive to complete each in under 2:00. If performing a bench press is not possible due to equipment, perform a dumbbell bench press or a barbell shoulder press. This interval format should allow for athletes to spot each other. One athlete can start at 0:00 and the other can start at 2:00. If needed, athletes can start on part 2. Bench Press *Dumbbell bench press *Barbell or dumbbell shoulder press Row *Reduce calories to complete in 2:30 or less. *Use a bike. Minimal Equipment Option 20:00 AMRAP Max rep dumbbell bench press or push-up 250 Single unders
WORKOUT, PART 2 (~12:00)
Keep the clock running from part 1.
Start this section when the clock hits 13:00:
Every 4:00 for 12:00 (3 Rounds, 25:00 running clock total)
25 Push-ups (10 each time but unbroken)
15 Box jumps (30″/24″) (16″ box)
Ok these damn boxes!! I have actually been waiting all week for these box jumps. I have jumped on them before so I KNOW I can do it. So I had told myself I was going to just jump and see what happens. Well, I get the box set, get ready to jump, and…NOPE…I couldn’t do it. Did a step-up instead. Why can’t I get rid of this mental block??
So when we started in the workout I again kept telling myself I could do it and I would just jump but I would get ready to and I just couldn’t so the first round I did step ups and then the other two rounds I just backed up from the box and practiced jumping to show myself I could jump high enough. The third round I practiced jumping and then I would get close to the box to try to jump and then, NOPE couldn’t do it. What the hell?? How do you get past this mental block of not being able to do this??
I will someday get these damn boxes – and I’ll get the 20″ box too!! Guess just not today.
Notes The goal is to complete the push-ups unbroken or with 1 short rest break. If 25 consecutive push-ups are easy do deficit push-ups. If 25 push-ups are not easy reduce reps to be completed in no more than 3 fast sets, 20, 15, or 10. The box jump height is relatively high but should allow for 15 reps to be completed at a consistent pace. Each round is intended to take less than 2:00 to complete. Push-ups *Deficit push-up. *Reduce reps. *Incline push-up. *Band-assisted push-up. Box Jumps *Reduce height for consistency and speed.
Workout 4 for the week complete. Good week so far. Have a great day! See you tomorrow!
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