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FRIDAY 20201030

Warm-up

200M Jog
Samson Stretch
10 Downward/Upward Dog Transitions
10 V-ups or Tuck-ups
10 Scorpions
20 Reverse Lunges (10/leg)
Pec Stretch on Rig
:30 Supinated Bar Hang on Rig

Review bench press/spotting and set up for bench


Strength and Skill

Every 2:00 for 12:00:
Bench Press 4-4-3-3-2-2
Start at 60-70% and build every set (3-5% increases) to a challenging double for today


Bench Press 4-4-3-3-2-2

Bench Press for load:
#1: 4 reps
#2: 4 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps

Scoring: Load


FITNESS 20201030

As many rounds and reps as possible in 14:00:
3 Goblet Lunges w/one KB or DB (30-44#)
3 Abmat Sit-ups
6 Goblet Lunges w/one KB or DB (30-44#)
6 Abmat Sit-ups
9 Goblet Lunges w/one KB or DB (30-44#)
9 Abmat Sit-ups
— Add 3 reps per round until 14:00 —

Scoring: 1 Round = 3+3 completed, 2 Rounds = 6+6, 3 Rounds = 9+9, etc.

Scoring: Rounds + Reps


PERFORMANCE 20201030

As many rounds and reps as possible in 14:00:
3 Toes-to-bar
3 Single KB Front Rack Lunges (53/35#)
6 Toes-to-bar
6 Single KB Front Rack Lunges (53/35#)
9 Toes-to-bar
9 Single KB Front Rack Lunges (53/35#)
— Add 3 reps per round until 14:00 mark —

Scoring: Rounds + Reps

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