Wednesday, june 14

Strength:

2-2-1 Deadlifts, 80+% 1RM

5 Bench Press, 75+% 1RM

Athlete Instructions

Complete as- Every 3 mins for 15 mins do:

Notes

We are looking to start our deadlift at 80% 1RM and our bench press at 75% 1RM with the goal of increasing to something heavy for the day. For the deadlift this should only be around 85% 1RM. For our bench press, we should be looking to get to 85-87% 1RM.

"A Thundering"

Every 2 mins for 12 mins, alternating between:

1x [ 50 Double Unders + 5 Wall Walks ]

1x [ 20 Russian Kettlebell Swings, 70/53 lbs + 15/10 Ring Push-ups ]

Athlete Instructions:

Ring Push-ups- rings set-up at parallel

Notes

The focus today is to work on full body muscular stamina and challenge you to hold a pace that is out of your comfort zone. By turning this into an EMOM setting, we are dictating the pace and that pace is challenging, especially when repeated for 6 sets.

Primary Objective: Complete each station in 90 secs or less.

Secondary Objective: Remain unbroken on each movement.

Stimulus: Hinge Pattern Development / Upper Body Muscular

Stamina RPE: 8/10