NOTES ABOUT TODAY’S TRAINING

– Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press.
– Metcon: Mixed modality EMOM – you should have enough rest to transition but expect to be challenged by this one. Scaling needs to be on point and sets should be done UB.

STRENGTH

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Use a medium grip – shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits.
2) Chest Supported DB Rows: 5 x 10. Rest 60s.

CONDITIONING

EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+: (C2B Pull-ups) (30, 20) (Ski Erg if possible)
L3: (95, 65)
L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)
L1: (65, 45) (Ring Rows x 15) (10, 8)

EXTRA CREDIT

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
– Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale