Warm-up
Spend 2 minutes in Z1, then 3 rounds
10 push-ups
10 kip swings + 5 strict pull-ups or ring rows
10t deadbugs
Mobility
Rotational streches to prep for bench press
Strength
A1. Bench press – find a 10RM then 2×10@85%
A2. Bent over rows – 4x12e; AHAP
A much different rep scheme for the bench. The 10RM is a tricky goal because it is as much muscle endurance as it is raw strength. A spotter should be present the entire time because a lifter could need help at any point during their attempt. If you are a percentage person, your 10RM is right around 80% of your 1RM. But that is given perfect conditions.
WOD
“Hot Water”
3 min AMRAP
15/12 cals AB
15 T2B
15 OHS (95/65#)(75/55#)
Rest 3 min
3 min AMRAP
12/10 cals AB
12 T2B
12 OHS
Rest 3 min
3 min AMRAP
9/7 cals AB
9 T2B
9 OHS
3 mini AMRAP’s with a descending rep scheme, but unlike most with this format, weight on the bar does not change. The goal is to get through 1+ of each so make sure you are scaling accordingly. Since it is only 3 minutes, make sure the movements allow for you to keep moving the entire time.
Accessory Work
Banded pull-aparts – accumulate 100
Banded tricep push-downs – accumulate 100
