11.16
Bent Over Barbell Row (4 sets: 10 reps)
*Build to a moderate weight, stay the same or build across sets
*Build to a moderate weight, stay the same or build across sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
*Build to a moderate weight, stay the same or build across sets
Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side))
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
Metcon (10 Rounds for reps)
Ray Lewis
10 Sets (1 set every 2 minutes)
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower
10 Sets (1 set every 2 minutes)
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower
TARGET SCORE
Target time each set: Sub 60 seconds
Time cap each set: 90 Seconds
STIMULUS and GOALS
Stimulus for workout is moderate high intensity. Athletes should focus on working at around 75-80% capacity across sets and aim for similar timing for rowing rounds and burpee rounds.
Target time each set: Sub 60 seconds
Time cap each set: 90 Seconds
STIMULUS and GOALS
Stimulus for workout is moderate high intensity. Athletes should focus on working at around 75-80% capacity across sets and aim for similar timing for rowing rounds and burpee rounds.
This is a grit test about holding a steady high pace while getting a consistent recovery.