General Warm Up (5-12)
1 round:
5 Banded Pass Through
:20 Bar Hang
20 Banded Pull Aparts
5 Banded Pass Through
10 Kips + 10 Scap Pullups
20 Banded Overhead Pull Aparts
5 Banded Pass Through
10 Ring Row
:20 Bottom Pushup Hold + 10 Pushups
*Bottom pushup hold float chest 1″ off ground, active hold for :20
Specific Warm Up (12-20)
Pullup:
5 Small Kips + 5 Big Kips (2″ hitch) + 5 Small Kips
2-3x Kip, Pullup, Kip, Pullup (working body control and timing)
5 Pullups (work on linking together or butterfly)
Bench Press:
10-8-6-4-2-1’s
*Empty bar, easy load and then add weight each set. The 10-2 should be a warm up, it shouldn’t be challenging. Once they get to the 1’s then they should start building to heavy sets.
(20-35)
In 15:00 build to a 1rm Bench Press.
RX (38-53)
“Lynne-ish”
As many reps as possible each round for 5 Rounds of:
Max Bench Press (bodyweight/ 80% BW for women)
Max Pull-Ups
**A new round begins every 3:00, you must manage your rest to optimize your score. All sets must be unbroken.
Perform as many reps as possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.
Intermediate:
“Lynne-ish”
As many reps as possible each round for 5 Rounds of:
Max Bench Press (75%BW men/ 50%BW Women)
Max Pull-Ups (banded)
**A new round begins every 3:00, you must manage your rest to optimize your score. All sets must be unbroken.
Baseline:
“Lynne-ish”
As many reps as possible each round for 5 Rounds of:
Max Bench Press (30%BW men/ 20%BW Women)
Max Inverted row (barbell set up in Ring row position) Or Ring row
**A new round begins every 3:00, you must manage your rest to optimize your score. All sets must be unbroken.
(56-60)
:30 Rig/Doorway Pec Stretch (each side)
:30-1:00 Reverse Table Stretch
Today is the day. We’ve benched and pressed, we’ve done it under fatigue and when fresh. Let’s see how it has improved over the last 6 weeks! Note your previous best bench press and aim to bury it today! While the emphasis of this block wasn’t specifically on pulling, there is a balance about the shoulder girdle that hopefully shows itself in “Lynne-ish” today and highlights your gains in both planes of movement.