A2. Back Extension @ 4022; 8-10 x 3; 60s rest.
B. External Rotator @ 30X1; AMRAP @ 10% of Bench Press 1RM***; 60s rest b/t arms.
- this is a test, 1 set per arm
C. 5x 30s work : 30s rest of (alternate b/t movements):
- KB Swings to eye level
- Full Situps- using arms to help you up.... even if it feels like cheating!
D. 3x
500m Row Sprint
Max Rep Pushups
2:00 rest- or whatever time it takes your partner to get off the rower
For A, in the first set choose a wt. you figure oyu can do for 10-15 reps- but only do 5! Then set #2 use a wt you figure you can do fo 8-12 reps... and only do 5. For the last set use a wt that you figure you can do 5-10 times and let 'er rip (at the right tempo) for as many reps as you can... this is a test so be sure to have a buddy ready to spot you and protect you from the last rep (that you might fail completely on).
For the BExtensions add wt each set that you do as long as oyu can do all 10 reps at tempo (4 sec. down, 0 sec pause, 2 sec. up, 2 sec pause).
B is a test too..... let's see what you got and don't be surprised if your arms differ in strength.
C is just fun core love.
D should be treated as a test too- how long does it take to go the 500m and immidiately do as many pushups as you can before taking the 2:00 rest- be sure to only count the pushups that your chest touches the floor and your elbows lock out on.
Answers to a few of your questions:
* A1, A2.... this means superset these. Do A1 movement & reps & rest then do A2 back and forth for the # of sets rx'd... easy to understand when you get the hang of it.
**what is "30X1"? It is the tempo that I want you to move the bar/weight/your body etc. it goes like this:
3- Eccentric: going WITH GRAVITY I want you to count 3 steamboats
0- Pause at end of eccentric: For BP this is on your chest... so don't hesitate before moving it back up.
X- Concentric: going AGAINST GRAVITY, this could be a # to indicate how many steamboats I want you to count, but this time I want you to eXplode up.... might feel slow at heavier wts. but the intention is key
1- Pause at end of concentric: Pause for 1 steamboat at the top of the BP before heading back to your chest with the bar.
This format will stay the same all the time and it is important, so if you are unable to maintain the rx'd tempo during your reps you need to stop your set and/or drop the wt used.
**To find your 1RM (repititions maximum/rep max) simply take the last all out set and use the wt used and reps:
(wt x reps x 0.033) + wt= 1RM
(not exact but a good enough measure)... you might want to bring your calculator/phone to the gym to figure this out!
If you do this workout then let me know your results- wt used and reps performed in A and B, time to do rows and reps performed in D.
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