Strength:
Bench Press
Every 2 mins
Set 1. 3 @ 65%
Set 2. 3 @ 70%
Set 3. 3 @ 75%
Set 4. 3 @ 80%
Set 5. 3+ @ 85%
% is Based on 1RM Bench Press
Perform the max reps set to an RPE 9 (1 rep in the tank).
Conditioning.
16:00 minute EMOM
Minute 1: 5 Clean and Jerks 60/40
Minute 2: 15-20 GHD Sit-Ups
Minute 3: Max Cal Echo Bike
Minute 4: Rest
Level 2.
15 Plate Sit-Ups
Stimulus and Objectives:
Score: Total Calories on Echo Bike
Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval
Stimulus: Upper Body Barbell Control + Midline Capacity + Echo Sprint Effort
RPE: 8.5/10
Primary Objective: Maintain Quality Reps on the C an J and GHD Sit-Ups
Secondary Objective: Maximise sustainable output on the bike after barbell demand
