thursday, sept. 21
Strength:
Log your best Bench Press 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Athlete Instructions
Take 10 minutes to establish a 5RM.
Level 3/2: Prescribed
Level 1: Every 2:00 minutes, 5 sets 5 reps at 31X1 tempo
"Push"
3x RFT: 400 m, Bench Press, and Burpee Box Jump Overs
3 rounds, each round for time, of:
Run, 400 m
16 Bench Press, 135/95 lbs
10 Burpee Box Jump Overs, 24/20 in
Rest 1 min between each round.
Athlete Instructions
Time Cap: 18 minutes (including rest)
Goal: 12:00-16:00 minutes
Athlete Notes
Primary Objective: Increase effort across sets, slowest set to be round 1.
Secondary Objective: Bench Press: Complete each set within two sets or less
Stimulus: Upper Body Press / Stamina
RPE: 7/10