Thursday Strength

Mobility

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Bench Press

Try to stick to one weight. 75% of 1 rm.

That’s means 8th rep should be a very fatigued state especially on later rounds.

Warm up:

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 3-4 to 75%.

6 Sets:  every 2 min

8 Bench Press @ 75%

Between sets 10 Goblet squats RPE 8

• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep.

• Score: Enter weights used for each set. Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.

Modifications

- Close grip, Reduce Percentages

- Floor Press

- Sub Dumbbells  

"Cinderella ball"

AMRAP 18:

5 squat cleans 135/95. (10 @ 95/65)

5 Handstand Push-ups

5 ring dips/matador dips/small squat stands (or use 2 30” wood boxes as last option.)

10 Toes to Bar

10 Wallballs 20 / 14 lb to 10/9ft.

Modifications

HSPU

- Reduce Reps

- Use Riser

- Double Dumbbell Push Presses

- Pike Push-Ups

- Burpees

TOES TO BAR

- Reduce Reps

- Toes To As High As Possible

- Knees To Chest

- Weighted Sit-Ups

- Sit-Ups  

WALLBALLS

- Reduce Reps

- Reduce Loading

- Reduce Target Height

- Single Dumbbell Thrusters

- Empty Barbell Thrusters 

- Air Squats