Who doesn’t love a good bench press day?! Ok, maybe not everyone does, but most enjoy it. This lift is one that can help enhance your overhead strength, handstand push ups, dips, push jerk, push press, ect. So let’s see what we have today! Conditioning is a traditional couplet that combines 2 movements that do not interfere with one another which allows for high power output but will demand high level fitness to keep going at RX’d loads. Scale so you can do touch and go reps for 1 set of 9 if asked, not that you have to do the workout that way.
400m Run
__________
10 Banded pass through
10 Band pull-aparts
10 Banded face pulls
2 rounds
_________
5 Scap push up
5 Scap pull up
:10 Handstand hold on wall or free standing
5 push up
10 KB swing
2 rounds
Every 2:30 x 5 sets execute
5-4-3-2-1
Start at 70% 1rm and build to a heavy single.
RXConditioning:
5 rounds for time of:
9-6-3
Power Clean (155/105lb.)
Ring Dip
________
200m Run
*Flow: 9 Power clean, 9 Ring dip, 6,6,3,3, Run 200m…..Repeat.
Each round consists of 18 Power Cleans + 18 Ring dips + 1x200m Run.
Intermediate:
5 rounds for time of:
9-6-3
Power Clean (95/65lb.)
Ring Dip (Banded)
________
200m Run
Baseline:
5 rounds for time of:
9-6-3
Power Clean (45/30lb.)
Kneeling Push Up or Jumping Dip
________
100m Run Or 100m Row
Accumulate 2-4 minutes of Hollow Hold
