Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set. Rest as needed between sets.
As the weight drops, athletes should build in weight
These sets should be completed unbroken
It may be helpful to start around 55-60% of your 1RM and build from there
10 rounds for time of:
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches, 70/50 lbs
Allow 15 min
MODIFICATIONS
ROPE CLIMBS
Decrease Height
Lay to stand
5 Strict Pull Ups
5 Ring Rows
HANDSTAND PUSH-UPS
Decrease Reps
Decrease Range-of-Motion – Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups
DUMBBELL SNATCHES
Reduce Load
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