Rhino Challenge Workouk #10 - “Smash and Dash”

Описание: Part A
8 Rounds
20 Weighted Lat Pullover
20 DB/KB Swing into DB/KB Snatch
20 Alternating Single Arm Arnold Press (10 each arm)
1 min rest between rounds

Recommended Weight:
Advanced: M: 40-45lb W: 25-30lb
Scaled: M: 30-35lb W: 15-20lb

Part B
40yd Dash x 10
Walk back to start – no more than 1 min rest between

Part A of this challenge will focus on upper body as we smash shoulders and lats while part B will focus on speed work with the classic 40 yd dash. See video for instruction on Part A movements.

Notes:
Lat Pullovers: make sure you are comfortable and the hip is relaxed and ‘dipped’ during the set. This allows for a better stretch of the lats while the weight lowers. Also, try and keep the same elbow angle throughout the range of motion. Let the lats do the work to bring the weight back up. Movement is slower and steady, not quick and jerky.
Watch the rep scheme of the 20 DB/KB Swing into Snatch: 5 swings into 5 snatches with one arm before switching over for 5 and 5 with the other arm. Total of 20 reps. Arnold Press: 20 alternating presses total, 10 each arm.
40 Yd Dash: if you are timing each sprint, the goal is for the last sprint to be within 1.5 seconds of the first. Post times if you record them!