Tuesday, july 18

Strength:

3 Bench Press

Every 2:30 for 12:30.

Athlete Instructions

Starting at 75% of your 1RM Bench Press and increasing the load each set aiming to establish a heavy triple for the day. A goal percentage would be to finish on 85% of your 1RM Bench Press.

Athlete Notes

Focus about engaging your mid back and lats as be bring the barbell down to the chest to provide a strong base of support to then press the barbel back up with a firm punch to extension.

"Stretch Armstrong"

4 rounds, each round for time, of:

10 Power Snatches, 95/65 lbs

5 Wall Walks

15/10 Strict Ring Dips

Rest 1 min between each round.

Athlete Instructions

Goal: 2 mins/round

Total running time: sub 11 mins

Time cap: 15 mins

Athlete Notes

Primary Objective: Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.

Secondary Objective: Unbroken Power Snatch Reps

Stimulus: Upper Body Interference / Shoulder Burn

RPE: 8/10