Thursday 2nd July
Warm-up
Metcon (2 Rounds for reps)
AMRAP 6
4x Devil’s Press (1 object, swap arms each time or if heavy use both)
6x Burpee over Object
rest 2 min
Repeat
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Scaled/Silvers
AMRAP 6
4x Devil’s Press (1 object, swap arms each time or if heavy use both)
4x Burpee over Object
rest 2 min
Repeat
“The Devil’s press, creator of lower back pains worldwide. How do we defeat this monster? Abs and lats, if you keep them tight it will be powerless against you.
AMRAP 6, rest, repeat. You should be going as hard as you can here, I know it’s tempting to sandbag your first AMRAP to save yourself for the second but where’s the gains in that? Go as hard as you can in the first one and then see what happens on the second one, what’s the worst that can happen?
Devil’s press is tricky to do with limited equipment but I’m here to help, if you have 2 dumbbells of the same weight then all is good and we’re laughing, my help is not needed. If you have 1 dumbbell then you can perform your burpee, grab the dumbbell on the way back up and go from there. If you have a kettlebell you can still get involved, perform your burpee then grab your kettlebell on the way back up and perform either and American or a Russian swing, depending on how heavy your weight is and how strong you’re feeling.
If you have no kit but are reaching for the heavy rucksack filled with rocks and the skulls of you enemies you can do the same as with the kettlebell, only come into a Russian swing or slightly above due to the soggy nature of the kit you are using. Easy day all round until you’re doing burpees over a “”thing””. It can be any “”thing””, the weirder the better, keep low, don’t open your hips and let the lactic acid build, 6 reps is nothing right?
2 minutes is such a short rest, don’t sit down, don’t gulp down water, pace and sip. “
AMRAP 6, rest, repeat. You should be going as hard as you can here, I know it’s tempting to sandbag your first AMRAP to save yourself for the second but where’s the gains in that? Go as hard as you can in the first one and then see what happens on the second one, what’s the worst that can happen?
Devil’s press is tricky to do with limited equipment but I’m here to help, if you have 2 dumbbells of the same weight then all is good and we’re laughing, my help is not needed. If you have 1 dumbbell then you can perform your burpee, grab the dumbbell on the way back up and go from there. If you have a kettlebell you can still get involved, perform your burpee then grab your kettlebell on the way back up and perform either and American or a Russian swing, depending on how heavy your weight is and how strong you’re feeling.
If you have no kit but are reaching for the heavy rucksack filled with rocks and the skulls of you enemies you can do the same as with the kettlebell, only come into a Russian swing or slightly above due to the soggy nature of the kit you are using. Easy day all round until you’re doing burpees over a “”thing””. It can be any “”thing””, the weirder the better, keep low, don’t open your hips and let the lactic acid build, 6 reps is nothing right?
2 minutes is such a short rest, don’t sit down, don’t gulp down water, pace and sip. “
5 Strict Press /side into 10s holds
10 KBS
5 Burpees