UPPER BODY MAX 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 4 80%)
WU x 8 55%
WU x 6 70%
3 x 4 80%
***Superset (on working sets) 3×8/8 DB Row @ 10×2
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP x3
200m Run
3 Bar Muscle Ups
In the remaining time Russian triangles 10-25#
**1 min rest b/t AMRAPs
Performance
A. Incline DB Bench Press
WUx10 50%
3×10 65%
***Superset (on working sets) 3×10/10 DB Row @ 10×2
B. Metcon
3 min AMRAP x3
200m Run
12 Pull-ups
In the remaining time Russian triangles 10-25#
**1 min rest b/t AMRAPS