Establish a heavy triple in the bench press today! Then we get into some rep accumulation on today’s conditioning. Bench press load should provide the ability to hit 10 unbroken reps if asked, bar can be racked as needed through the minute! Strict pull up should remain intact as RX’d movement if athlete can get 5 each minute (even if they are singles). Scale GHD to parallel ROM or to a mat for those with lesser experience on the apparatus.
400m run
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5 pvc pass through standing
5 pass through bottom squat
5 pass through lying belly down
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3 snatch grip deadlift
3 snatch pull
3 muscle snatch
3 overhead squat
3 squat snatch
2 rounds lead by coach. Warm up + refinement! Cue them up!
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5 perfect push up + prep bench
Every 3:00 execute 1 set of 3 x 5 sets
Ascending in weight each set building to heavy 3.
RXconditioning:
1:00 bench press (135/95lb.)
1:00 strict pull up
1:00 GHD Sit up / abmat
1:00 bike
1:00 rest
4 rounds for max reps
Intermediate:
1:00 bench press (95/65lb.)
1:00 strict pull up (banded, no kip)
1:00 abmat sit up
1:00 bike
1:00 rest
4 rounds for max reps
Baseline:
1:00 bench press (30/20lb.) consider db scale
1:00 strict ring row
1:00 a mat or supported/ assisted sit up (band)
1:00 bike
1:00 rest
4 rounds for max reps
3x :30 max reps banded pull a part
*put palms up for supinate grip. Burnout the back of the shoulders to balance the bench for today!
