Wednesday, Oct. 25

Strength:

6 Bench Press, pick load

Every 1:30 for 9 mins.

Athlete Instructions

Starting @ 65% and increasing every 2 sets.

Athlete Notes

Ideal loading would look something like this 2 sets of 6 reps @ 65% 2 Sets of 6 reps @ 70% 2 sets of 6 reps @ 75% However, we want athletes to move by feel on this one as it has a higher degree of muscular endurance with the rep scheme and rest associated here. It might be that we add 10/5lb, 5/2.5kg every 2 sets of so to make this manageable and appropriate Focus for the bench today will be to work with a partner of close to equal ability and manage the loading of the barbell by having one athlete move on the top of each round at 0:00 and the other athlete start at the 0:45 mark.

"Skipping Stones"

Every 1 min for 20 mins, alternating between:

10 Dumbbell Box Step Overs, 50/35 lbs

10/7 Strict Ring Dips

10 Dumbbell Hang Clean & Jerks, 50/35 lbs

10 Inverted Rows

Athlete Instructions

Dumbbell Box Step Overs/Dumbbell Hang Clean & Jerks- dual dumbbell

Athlete Notes

Time Domain / Objective / Stimulus :30 on/:30 off

Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push + Pull / Grip

RPE: 6/10