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WEDNESDAY 190911

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group…

15 Dislocates
15 Leg Swings
15 Good Mornings
10 Scorpions
10 Squats
5 Spiderman Push up complexes

Review the Bench Press…..setup racks and build to starting loads

Strength and Skill:

Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

 

Fitness:

For time:
15 Strict Handstand Push-Ups or L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
45 Kettlebell Swings
60 Push-Ups
45 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 Strict Handstand Push-Ups or L-Seated DB Presses

Performance:

For time:
15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

15 minute cap.

Mobility:

Roll Posterior and Mash Quads
LAX to feet and Glutes

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