Warm Up: 250 m row/run; 2x 10 lunges w/ twist, 5 push ups, 10 hollow rocks, 5 pull ups (strict)
Skill Focus: Bench Press
Warm up to around 65% and build to a. . .
Bench press 3RM
Then:
10 jumping lunges
10 power cleans 135/95
5 min AMRAP
Two mins rest
20 sit-ups
10 barbell wipers (bars stripped to 95/65)
5 min AMRAP
Two mins rest
250m row/200m run
3 muscle-ups (sub 3 strict pull-ups/negatives and 3 strict dips)
5 min AMRAP
Post: Bench weight/Total rounds + reps
Big Shout Out to Lacy on her first rope climb yesterday, ditto to Ken and all others that did so! Skill work is paying off. . .
Skill Focus: Bench Press
Warm up to around 65% and build to a. . .
Bench press 3RM
Then:
10 jumping lunges
10 power cleans 135/95
5 min AMRAP
Two mins rest
20 sit-ups
10 barbell wipers (bars stripped to 95/65)
5 min AMRAP
Two mins rest
250m row/200m run
3 muscle-ups (sub 3 strict pull-ups/negatives and 3 strict dips)
5 min AMRAP
Post: Bench weight/Total rounds + reps
Big Shout Out to Lacy on her first rope climb yesterday, ditto to Ken and all others that did so! Skill work is paying off. . .
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