5 Bench Press, 65% 1RM
* Every 2 mins for 10 mins.
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 depressed back against the bench while feet stay in contact with the floor.
For time:
75 Burpee Box Jump Overs, 24/20 in
* Every 2 mins (starting at 0:00) complete: 5 Front Squats, 135/95 lbs
STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Athletes should have a specific “goal” number of burpees going into each round. If this number is too ambitious after a few rounds, they should lower it to a more realistic goal. Pacing should be steady and consistent.
Remember, Athletes should stop completing Burpees 1:50-1:55, and be ready for front squats when it hits 2 minutes.
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