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BUILD

Illawarra Athletic – Build

Structural

20:00 to complete

a1: Close grip bench press (@30X0; 4×6)

Speed focus

a2: Strict chest to bar (no tempo, 2xAMRAP-1, 1xAMRAP)

Alt: wide grip lat pull-down @2010; 4×6.

Heavy but no missed or “messy” reps.

b: Bulgarian split squat (@30X0; 3×8.leg)

@1/4BW hand, speed out.

Rest 1:00 after 2nd leg before restarting.

Conditioning

c: Metcon (2 Rounds for reps)

Repeatability

AMRAP4 @85%

Row 25/20cal

Thruster x25 (95/65#)

R3:00

Run 800m (run then rest remainder of 4:00)

R3:00

AMRAP4

Row 25/20cal

Thruster x25 (95/65#)
Score first and last workout.

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