Warm up: 500 m row/400 m run; 2 x 10 pass thrus, windmills, good mornings, ohs, front rack stretch; 5 pull ups, 10 push ups, 10 jump squats
Skill Focus: Bench Press
Warm up and build to a. . .
Bench Press 1 RM (no more than 3 attempts)
Level 3
3 gto 155#/110#
5 front squat
7 strict pull ups
1 plate push 45#/25-35#
Level 2
3 gto 135#/95#
5 front squat
7 pull ups
1 plate push 45#/25#
Level 1
3 gto
5 front squat
7 mod pull ups
1 plate push
5 RFT
Post bench 1 rm and time for score
Bodies hit the floor today. . .
Skill Focus: Bench Press
Warm up and build to a. . .
Bench Press 1 RM (no more than 3 attempts)
Level 3
3 gto 155#/110#
5 front squat
7 strict pull ups
1 plate push 45#/25-35#
Level 2
3 gto 135#/95#
5 front squat
7 pull ups
1 plate push 45#/25#
Level 1
3 gto
5 front squat
7 mod pull ups
1 plate push
5 RFT
Post bench 1 rm and time for score
Bodies hit the floor today. . .
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