COMPETITION – UNILATERAL
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: See whiteboard
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 for the whole 20 mins. Athletes to manage their fatigue and rest breaks. Compare this sessions results with the beginning of August.
** Competition = get more rounds in than last time!
A1) BB reverse lunge x 2
Beginners
A1) DB split squat 5 x 8ea
A2) DB arnold press 5 x 8-10
B) Core conditioning 30s on / 30s off – 2-3 rounds (10-15 min)
1. Plank or commandoesÂ
2. Half kneeling DB wood chops LÂ
3. Half kneeling DB wood chops R
4. Bear crawl hold or bear crawls
5. DB sit upÂ
C) Recovery stretching for quads, glutes, shoulders.