March 25, 2022

Strength

Every 2 mins for 10 mins: Bench Press

5 Bench Press, 60% 1RM .

Tempo- 31X1

We are targeting some strict tempo work for the bench press today with the 3 count eccentric, 1 sec pause “at” the chest, not “on” the chest, and then exploding up before resetting and hitting the next rep.

“Mystique”

10 rounds for time of:

24 Double Unders

6 Deadlifts, 225/155 lbs (DO NOT EXCEED 60% 1RM)

4 Strict Handstand Push-ups

Goal time domain: 8-12 mins

Time cap: 15 mins

This one is meant to work on quick transitions and keeping things moving quickly with short sets that should not need to be broken up. The deadlift weight should not exceed 60% 1RM and should be able to be repped out quickly and efficiently.

L2:

10 rounds for time of:

24 Double Unders

6 Deadlifts, 185/125 lbs

4 Piked Box Handstand Push-ups

L1:

10 rounds for time of:

48 Single Unders

6 Deadlifts, 135/95 lbs

4 Kneeling Dumbbell Strict Press, 25/15 lbs