5 Bench Press, pick load

* Every 2 mins for 10 mins.

85% of heavy single from 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 back against the bench while feet stay in contact with the floor.

3 rounds, each round for time, of:

15/12 Row Calories

15 Shoulder-to-Overheads, 95/65 lbs

20 Toes-to-bars

15 Shoulder-to-Overheads, 95/65 lbs

15/12 Row Calories

* Rest 3 mins between each round.

Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Large Class Target time: Same
Large Class Time cap: Same

Stimulus for each set is moderate intensity with consistent effort. We have 3 cracks at this, so take it a little light the first set to see how the body reacts. Then, aim to be consistent or slightly faster through the next 2 sets. Grip and upper body endurance will play a large part in athletes’ ability to stay moving. Break when needed on both bars to avoid over-resting.

Transitions between movements need to be when athletes catch their breath quickly to avoid multiple breaks on sets.