Warm up- as you enter the gym
:30 sec rig hang
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
Bench Press
6 sets 6 reps
:30 sec inbetween each set.
-When you finish a set, check the time, wait for 30 seconds, and start the next set.
-The goal is to keep the same weight and maintain it for all six sets.
-The first few sets may seem easy, but with shorter rest times, you will reach your fatigue failure point in the later sets.
*5-10lbs more then the first week.
*If needed increase or decrease weight.
Accessorie work 10min time cap
RPE 7-8
3 rnds of
10-BB Bentover rows
10-KB swings
10-SA OH walking lunges
--Clean technique :5min
"Clean Plate Club"
If more than 10 members: split into 2 groups one starting at machines.
17min time cap
5 Rounds For Time:
10-8-6-4-2 Squat Cleans 115/85 - 155 / 105 lb
20/15 Calorie machines
20 butterfly sit-ups
- Overview: Athletes will grind through this 5 round triplet at their threshold pace.
- Squat Cleans: Loading should not exceed 65% of your 1RM squat clean. Reps will decrease each round.
- Row/Bike/Erg: Calories should be completed in less than 1:30 each round.
- Butterfly sit-ups try for under a minute.
- Score: Total Time
Strategy
- The barbell can be completed in singles or touch and go sets. We want to choose a strategy here that will allow us to push the other 2 movements as well.
- Aim for a moderate pace on the machines. It is likely that athletes will need about 30s to pick up speed after the squat cleans.
185# bench
75# bench
16:31 WOD
75# bench
WOD 15:04 (75# first two rnds, 85# last three)
165# bench
15:11 WOD