General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell , then light loads
5 Bench Press @ 21X1
8-10 Band Bench Apart
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Then Build:
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Strength
Bench Press
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Loading Notes
• All percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.
• If bar speed slows or a rep needs a spotter's touch, hold the load rather than climbing.
Conditioning
For Time
50 Wall Balls
30 Toes to Bar
15m Dual KB Front Rack Walking Lunge
20 Toes to Bar
15m Dual KB Front Rack Walking Lunge
10 Toes to Bar
Time Cap: 14:00
Score = Time
Wall Ball:9/6kg, 10/9ft Target
Kettlebells: 24/16kg
Dumbbells (Alternative): 2 x 22.5/15kg
Level 2:
40 Wall Balls
24 Toes to Bar
15m Dual KB Front Rack Walking Lunge
16 Toes to Bar,
15m Dual KB Front Rack Walking Lunge
8 Toes to Bar
Wall Ball: 6/4kg, 10/9ft Target
Kettlebells: 2 x 16/12kg
Dumbbells (Alternative): 2 x 15/10kg
