Tuesday, march 12

Strength:

Bench Press 1x4 at 77% 1RM

Bench Press 1x4 at 80% 1RM

Bench Press 1x3 at 82% 1RM

Bench Press 1x3 at 85% 1RM

Bench Press 1x2 at 87% 1RM

Athlete Instructions

Complete sets every 2:30 mins.

"Main Site 240129" - Part 1

Complete as many rounds as possible in 4 mins of:

3 Wall Facing Strict Handstand Push-ups

5 Shuttle Runs, 50 ft

Athlete Instructions

Shuttle Runs- 25 ft down and back Directly into part 2...

"Main Site 240129" - Part 2

Complete as many rounds as possible in 4 mins of:

6 Strict Handstand Push-ups

5 Shuttle Runs, 50 ft

Athlete Instructions

Shuttle Runs- 25 ft down and back Directly into part 3.

"Main Site 240129" - Part 3

Complete as many rounds as possible in 4 mins of:

9 Handstand Push-ups

5 Shuttle Runs, 50 ft

Athlete Instructions

Shuttle Runs- 25 ft down and back

Athlete Notes

Primary Objective: Complete 3+ rounds during each 4:00 minute AMRAP

Secondary Objective: The goal is to keep the Handstand Push-Ups unbroken throughout the workout

Stimulus: Gymnastics Vertical Press Volume + Skill Development / Aerobic Capacity / Agility

RPE: 7/10