The goal here today is to have time to load the bar and hit a challenging set on the weights for the day with the goal of increasing loads from 5 reps @ 75% to 3 Reps in the 82-85% range for both the Deadlift and the Strict Press. We should pair up or even work in groups of 3s today to save on the amount of weights being used and the amount of barbells needed for this workout.
The calorie row should be done at 70-75% effort and completed by the 45 second mark in the minute to allow for clean transitions to the barbell movements and between partners on the Row.
Secondary Objective: Remain Unbroken on each movement. This means also not putting down the KB between arms on the Shoulder to Overhead.
Stimulus: Posterior Chain / Upper Body Press
RPE: 7/10
Athlete Notes + Workout Strategy
The goal here today is to work for a fast and challenging 6 minutes. The goal with this being to challenge your ability to want to hang on and rip the KB for the entire 6 minutes. The interference here will create a burn sensation and pump in the shoulders as we are moving through two different ranges of motion around the shoulder joint and hanging on the KB for most of the 6 minutes. Because this is so short we want to limit any time on the floor with the KB. There should only be a slight break between the KB Swing and the KB Shoulder to Overhead. The rest of the time we are hanging on the KB and staying engaged for the entire 6 minutes. The goal here is to maintain sub 90 seconds per round in order to complete 4+ rounds of this AMRAP.
