Thursday Strength

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.