Sport or Performance- Max strength upper body + Aerobic interval metcon
720 Athletics – Sport or Performance
Primer
2 sets:
MVC Floor press ISO hold *6sec max effort
6/6 Split position front shot put *Max speed 4-8# Jam ball
Bench Press
WU x 8 55%
WU x 6 70%
3×4 85%
**Superset (on working sets) 3 x 10/10 Landmine Row @10×2 tempo
Metcon (AMRAP – Reps)
4min AMRAP x 3 sets:
400m Run
5 Bar Muscle Ups
-remaining time SB roll outs (elbows)
**rest 1min b/t sets
Performance
A. DB Bench Press
1 x 10 40%
3 x 10 65%
**Superset (on working sets) 3 x 10/10 Landmine Row @10×2 tempo
B. 4min AMRAP x 3 sets:
400m Run
15 Pull-Ups
-remaining time SB roll outs (elbows)
**Rest 1min b/t sets