WOD: Monday 241028
I’m just here for the bench press honestly.
• Coaching Notes
We are starting off the week with a focused strength EMOM centered around the Bench Press at increasing loads on a 10-8-6-4-2 descending rep ladder style, combined with GHD Sit-Ups and Farmers Carry. The goal here is to have time to focus on the primary objective of increasing loads on the Bench, while we build it in to a fun and challenging EMOM that will also target the midline and grip. We are building in time to be able to tackle the accessory work if you choose for the day as these are key exercises to help bulletproof the body.
metcon: "Goro"
Every 1 min for 19 mins, alternating between:
10 Bench Press, 65% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Rest 1 min
8 Bench Press, 70% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Rest 1 min
6 Bench Press, 75% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Rest 1 min
4 Bench Press, 80% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
Rest 1 min
2 Bench Press, 85% 1RM
20 GHD Sit-ups
Farmer Carry, 70/53 lbs, 100 ft
accessories:
3 rounds for quality of:
12 Dumbbell Glute Bridge Pull Overs, pick load
20 Banded Tricep Extensions
Weighted Plank Hold, pick load, 45 secs