COMPETITION – UNILATERAL

Intention: Strength endurance in the A series, learning to manage fatigue.

Prep: See white board – focus on the glute activation and shoulder activation for todays workout

A) AMRAP 20 – Strength Endurance

**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps

Athletes need to keep lifting 2 reps at that weight for the whole 20 min. Athletes are to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.

A1) BB reverse lunge x 2 (aim to do more sets than last week)

Beginners
A1) DB split squat 5 x 8ea
A2) DB Arnold press 5 x 8-10

B) Core conditioning – 30s work / 20 sec change over – 3 rounds (10min)

Copenhagen on bench (L) – 30s 

Copenhagen on bench (R) – 30s

Fire Hydrant leg lift (L) – 30s 

Fire Hydrant leg lift (R) – 30s