General 7:00
1:00 Row
1:00 of: 2 inch worm + 4 Spiderman + 5 scap push up + 5 scap pull up (AMRAP)
3 rounds
____________
Specific 15:00
5-10 strict sit up
5-10 fast sit up + arms
5-10 GHD Sit up to parallel (knees should extend before body comes up)
5-10 full range or greater range
*Find scale or other version
5 Empty barbell bench with 2 count pause on chest
5 Empty barbell bench press
2×3 to build to starting load for strength work
10:00
Every 2:00 x 5 sets
Execute 3 bench press reps building to a heavy triple.
RXconditioning: (12:00)
1:00 Bench Press (185/115lb.)
1:00 GHD Sit Up
1:00 Row (Cals)
1:00 Rest
3 rounds for max reps
Intermediate:
1:00 Bench Press (135/95lb.)
1:00 GHD Sit Up (to parallel)
1:00 Row (Cals)
1:00 Rest
3 rounds for max reps
Baseline:
1:00 Bench Press (35/15lb.) or Push up
1:00 Assisted sit up
1:00 Row (Cals)
1:00 Rest
3 rounds for max reps
(8:00)
3×15-20 Banded bent over row
+
3x 24 Alternating bicep curl (12 each arm)
Rest as needed between supersets.
We finish this week with a good pump session! The work to be done is still hard work, not easy, but the stimulus will likely be limited by local muscle endurance vs. your breathing capacity. Load up the strength work to a heavy triple, then be sure that your selected load for the conditioning is something you can do for 8-10 unbroken if asked to. You may re-rack the bench weight as much as you need to within each working interval.