wednesday, nov. 15

Strength:

Log your best Tempo Bench Press 5 rep max lift.

Athlete Instructions

Take 10 mins to work up to a 5RM.

Athlete Notes

The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 5 & 5 reps. (Tempo: 31x1)

"Head Over Heels"

4 rounds for time of:

Handstand Walk, 50 ft

12 Dumbbell Thrusters, 50/35 lbs

9/7 Strict Pull-ups

Rest 1 min

Athlete Instructions

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

Athlete Notes

The goal for this workout is to complete each set in under 3:00 minutes. So ensure today if you need to scale you adjust those movements accordingly to be able to complete them within that 3:00 mark and this is a hard time cap today. On the Dumbbell Thrusters, please select a load you can complete all 12 reps unbroken.

Primary Objective: Consistent times across all sets

Secondary Objective: Unbroken DB Thrusters

Stimulus: Upper Body Pulling & Pushing Stamina

RPE: 9/10