Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Strength: Bench Press
For Load
Take 15:00 to Establish a 3RM Bench Press Baseline
Today's strength block establishes our Bench Press 3RM baseline to anchor the Thor Cycle's pressing percentages going forward.
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
Conditioning
AMRAP
15;00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/12 Calorie Row
5 Devils Press
Score = Rounds + Reps
