Warm-up
Spend 2 minutes in Z1
Then, 2 rounds with a barbell
10 strict press
10 bent over rows
10 bicep curls
10 floor press
10 windshield wipers
Mobility
Rotational drills or light band mobility to prep for strength
Strength
A1. Bench press – 3×8; AHAP across
A2. Ring rows – sets of 6 to 10 with a pause at the top. Accumulate 50, make them hard.
The bench press is one of those movements that seem to really suffer from poor set up. Just because we are lying down on a bench, doesn’t mean every muscle shouldn’t be active. Squeeze your scaps back and down toward your butt, push through the heels and really create enough tension to lift your lower back off the ground.
WOD
“New England Fight Club”
1 min T2B
1 min walking lunges
1 min SA DB S2OH (50/35#)(40/25#)
1 min box jump overs (24/20”)
Rest 1:00, x4
Fight gone bad style, with a New England twist. This is one of those workouts where working until the very end of each minute is going to have a huge effect. Stopping early to transition will add up and really take away fro the overall goal. Stay focused and work until the very end.
