Monday PVX: Threefold

Overview:

This week we start our new tempo cycle.  We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.  Part 2,  All the grip time under tension happening in today's conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren't smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!

Workout

Bench Press 

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 85%  for final set of 3

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* 5 Second Negative 

* Build In Weight

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"Threefold"

AMRAP 12: 

9 Double Dumbbell Push Press 

30 Double Unders 

9 Toes to Bar 

30 Double Unders 

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Dumbbells: (50/35)'s"

After party:

Accessory Work

Lethal Legs 

4-6 Sets For Quality: 

20 Split Jumps 

20 Seconds Wall Sit 

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1 Minute Rest Between Sets 

Coach Steph’s Challenge

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