Tuesday, aug. 29

Strength:

Bench Press 1x5 at 70% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x5 at 80% 1RM

Bench Press 1x5 at 85% 1RM

Rest as needed between sets.

Athlete Instructions

Complete sets every 2 mins.

Athlete Notes

The focus today is to build up to a heavy set of 5 reps on the Bench Press today at 85% of your 1RM or somewhere around 90% of your 3RM from a couple weeks back. Create tension through the hips, lats, and back. Set your body and then proceed to actively bring the barbell to your chest then press through your hips and back as we raise the barbell back to extension.

"Patriarchy"

For time:

50 Double Unders

9 Strict Handstand Push-ups

50 Double Unders

12 Strict Handstand Push-ups

50 Double Unders

15 Strict Handstand Push-ups

50 Double Unders

18 Strict Handstand Push-ups

Athlete Instructions

Goal: 7-11 mins

Time cap: 14 mins

Athlete Notes

Primary Objective: Achieving fastest overall time

Secondary Objective: Complete each set of Handstand Push-ups in under 90 secs

Stimulus: Shoulder Burn / Muscular Stamina

RPE: 6/10