PUSH WEEK EVENTS 2 and 3
Great work on day 1 in that tough couplet of shoulder to overhead and toes to bar / hanging knee raise. Not easy on the shoulders or forearms but that's part of the fun :)
Now we've got something entirely different... a max strength test, and a short, anaerobic energy system test. Don't let the durations fool you - if you go full out, you'll be fatigued by both!
Check out the videos for the events below.
TRAINING TUESDAY ONLY
WARM UP: 3 x
6 dowel overhead lunges
12 single KB deadlifts
6 cobra to childs pose
6 dowel muscle snatch
EVENT 2: 3RM SNATCH
Snatch : 3 Rep Max
Record your best Snatch 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.
5 attempts on a 3 minute timer.
You must complete 3 snatches inside the first 40 seconds of each interval. They do not have to be unbroken, and you can miss reps as long as you get 3 lifts in during the 40 second lifting period.
Power, squat, split, splat snatches all valid!
No fractional plates, only jumps of 2.5lb/side minimum
EVENT 3: 500m Row
One time, ALL OUT, start fast and hang on!! Set your monitor to the 500m distance and record your time to the tenth of a second.