3x10 (5R/L) Half Kneeling & Bottoms up - TEMPO KB Press @4-5 sec lower
**Athletes will select a light to moderate weight for this exercise, press the weight overhead then slowly lower the KB back to shoulder.
+5-10# to Working Weight / Training Max
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
@Home / No Barbell Option:
4x12 (6R/L) 1-Arm Push Press w/ Dumbbell or Kettlebell (50-53/30-35)
4 sets of 6 reps right then left
10 min AMRAP:
24 Double Unders or 48 Singles
12 (6R/L) 1-Arm Push Press w/ Dumbbell or Kettlebell (50-53/30-35)
**REST 30 sec after each round**
NOTES: Score Completed Rounds + Reps and record DB/KB weight. Athletes will rest approx 30 sec after completing each round before starting the next. The clock does not stop and will keep running during the athlete’s rest period. All 6 reps will be completed on one side of the body before changing over to the opposite side. Athletes may set the DB/KB down to change hands or switch hands as the DB/KB passes below the top of the head. If athlete’s have a barbell and wish to use it for this workout, the reps will remain the same (12) and the suggested weight will be 40-50% / 2-3 UB Rds (115/75).
3Rds for Quality
10R/L KB/DB Windmill*
20(10R/L) Alt KB/DB Deadbug
20 Hollow Rocks
NOTES: Scale windmill and deadbug to an odd object or bodyweight.