TEST – UPPER BODY STRENGTH
720 Athletics – Sport or Performance
Primer
2 Sets:
3/3 Push-Up position lateral & rotational reach
3/ea Explosive (max speed) front lunge shot put 4-8#
Incline Bench Press (3 x 3 85%)
WU x 8 55%
WU x 6 70%
Working Sets: 3 x 3
***Superset (on working sets) 3×6/6 DB Row @ 10×2 Max Weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 x2
10 Power Man Makers 50/35#
3 Rope Climbs
100ft EACH Off set DB carry 50/35#
**1 min rest b/t AMRAPs
Performance
A. Incline DB Bench Press
3 x 6 70%
***Superset (on working sets) 3×6/6 DB Row @ 10×2 Max weight
B. Metcon
AMRAP 6 x2
10 Power Man Makers 45/25#
15 Ring Rows
100ft EACH Off set DB carry 45/25#
**1 min rest b/t AMRAPs