3 Bench Press, pick load
* Every 1 min for 10 mins.
67.5% 1RM
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.
5 rounds for time of:
12 Kettlebell Swings, 53/35 lbs
12 Kettlebell Goblet Squats, 53/35 lbs
60 Double Unders
Stimulus is steady pacing across all rounds. Athletes should select a weight that will allow for unbroken sets on each movement and should push for consistent sets on double unders. If athletes have difficulty with double unders, they should attempt double unders until they have 3 mess-ups per round and then complete the remaining reps for that round in single unders.
Grip will get tight, so remind athletes to relax their hands as much as possible during and between movements.
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