TEST – UPPER BODY STRENGTH

720 Athletics – Sport or Performance

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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

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