Midweek pick me up? Maybe for some! Bench press is typically welcomed with open arms in our community so have at it today! Focus on working sets for all 4. Consider aiming for 2 RIR (reps in reserve) each set or approximately 72-75% 1rm if you know your 1rm for bench press. Strict pulling is huge today as well, if you don’t have them then use eccentrically focused reps where you take 4 seconds to go from the top down and kip up or jump up to the top of each rep. If strict is in your wheelhouse, then find a way to load the body for extra challenge. Today’s conditioning continues with the push/pull balance and we add in core! For 14:00 you should find yourself capable of a high heart rate and steady movement–scale the movements to meet that expectation. The pull ups are kipping or butterfly for RX in the conditioning portion.
20 jumping jack
50ft forward bear crawl
20 jumping jack
50ft. backward bear crawl
2 rounds
_________
:30 dead hang
:30 top of push up hold
1 round
________
10 banded pass through
5 scap push up
5 scap pull up
5 Hollow Rock
2 rounds
_________
5 light bench press
3-5 strict pull up or easy variant of pull up
3 sets building to workout weight
Bench press
Every 3:00 x 4 sets
Execute 6 bench press reps
+
4-6 strict pull up or weighted pull up
*Both movements must occur in the same 3:00 window.
RXConditioning
7 Push Up (no quads ever touch floor)
7 Pull Up
14 V Up
14:00 AMRAP
Intermediate
7 Push Up (quads can touch)
7 Pull Up (banded)
14 V Up
14:00 AMRAP
Baseline
5 Push Up (kneeling or wall push up)
5 Leg supported pull up
10 Beginner jack knife (https://youtu.be/h-xmq1xoRpc?si=ZpnBI9WSrHfdetAz)
3x 10 each side
Seated DB external rotation off knee (Elbow on Knee Shoulder External Rotation)
+
3x :30 each arm shoulder internal rotation stretch (Side Lying Shoulder Internal Rotation Stretch)
