FRIDAY 150821

Shoulder Press 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball (20lb. / 14lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Swing (53lb. / 35lb.)

Note: This is our third workout involving “Tempo Training” or “Super Slow Technique.” The benefits of tempo training are numerous, and include improved quality of movement, safety and exponential strength gains. For the Press, the decent from the top position is 3 seconds, lightly touch the weight on the shoulder, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the shoulder (from the rack) at the start of the set does not “count” as the tempo starts from the top position.

PoolEvolution

Underwater Swim Evolution – 15AUG2015 Musha Shugya

_______________

Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

_______________

Coaches Corner” – How To Think (and speak) Like a Warrior

_______________

The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

_____________