3 Bench Press, pick load

* Every 1 min for 10 mins.

67.5% of heavy single week 1

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed against the bench while feet stay in contact with the floor.
Record each set as 1 of your scores for load
This week is somewhat of a deload with lower weights and less reps but more sets. We are completing sets on the minute so be sure athletes are ready to begin squatting when the minute starts.
Have athletes partner up so everyone has a spotter.

4 rounds, 3 mins each, for max reps of:

Row, 500/400 m

max reps in remaining time Bar Muscle-ups

* Rest 1 min

Bar Muscle-ups / Burpee Pull-ups

Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 Reps
Large class option: same

Workout is scored by Bar Muscle Ups completed each set. Stimulus is moderate, repeatable intensity across sets. Athletes should row at a pace that allows them to move to the bar and immediately begin muscle ups. Rowing extremely hard will most likely not justify the extra seconds gained to do bar muscle due to the grip and aerobic fatigue that it creates.

The goal for athletes should be to have at least 40+ seconds to perform Bar Muscle Ups. During the rest, athletes roll their arms and shoulders and are ready to go on the rowers as the rest time nears the end.