It’s a waterfall companion exercise mainly a solo exercise?
• Teaching Temporary & Class Overview
At present’s session is a benchmark check day mixing urgent power, strict gymnastics pulling, and a quick body weight conditioning finisher. Athletes will begin with a structured warm-up to activate shoulders, prime pulling patterns, and construct overhead positions earlier than shifting into the push press. The push press 3RM is the first raise, the place the main target is on leg drive, vertical bar path, and ending with a powerful lockout overhead. After a brief relaxation, athletes will check strict pulling power in both an unbroken set or a one-minute max effort. We’ll shut with a sprint-style body weight problem—50 burpees to a bumper plate—which checks stamina, urgency, and grit. This can be a day to encourage athletes to push their limits, examine with previous numbers, and set new benchmarks shifting ahead.
benchmark testing:
Half A) 0:00-10:00
Push Press 3RM
10:00-12:00 Relaxation
Half B) 12:00 – 13:00
-Max Unbroken Strict Pull-Ups
13:00 – 15:00 Relaxation
Half C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Should attain full hip extension on Weight Plate
Rating:
Half A) Load
Half B) Reps
Half C) Time
Equipment:
For High quality
3 Units:
10-12 Barbell Z-Press
10-12 Ring Rows
Load: Selection
