3x10 - Jack Knifes
**Athletes will start lying flat with their arms outstretched overhead then finish by touching their heels in the crunch position shown below. Please perform the first few rounds as a class then athletes may finish on their own.
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:
6x5 - 1-Arm TEMPO Press w/ KB/DB/Other Object
6 sets of 5 reps R&L
May be performed seated or standing
4 = 4 sec lower from TOP of press
0 = no pause in the BOTTOM or start of press, go directly into next rep
X = explode and press as quickly as possible to the top of press
1 = 1 sec pause at the TOP of press before next rep
10 min AMRAP:
200m Sprint (approx 45 sec work)
2 (1R+L) KB/DB Shoulder to Overhead (50-53/30-35)
2 Jack Knifes…(Rd 1)
4 (2R+2L) KB/DB Shoulder to Overhead
4 Jack Knifes…(Rd 2)
6 (3R+3L) KB/DB Shoulder to Overhead
6 Jack Knifes and so on adding +3 reps until time expires…(Rd 3)
NOTES: Score Completed Rounds + Reps. The KB/DB Shoulder to Overhead may be performed with a press, push press, or jerk and equal reps will be performed on each side of the body (e.g. 10 reps = 5 right then 5 left). All reps will be completed on one side before switching to the opposite side. Athletes may scale to sit-ups as needed. If performing jack knifes, a yoga mat or something to sit on is recommended.