– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.
– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.
Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Start at about 50% for 5 reps, add 10% each set and finish with 3-4 single reps at 90%+ culminating in a 1RM
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
2 Rope Climbs
20 Barbell Rows (95, 65)
250 Meter Run
L3: (1 Rope Climb) (75, 55)
L2: (5 Strict Band Assisted Chin-ups) (65, 45)
L1: (8 Ring Rows) (55, 35)
Shoulder Circuit #2 (lateral raise + front raise + Cuban press): 3 x 10-15 ea. Rest 60s