Bench Press 5×1 at 80% 1RM
1 Bench Press x 5 sets @80-90% of 1RM
Box Jump, pick height : 5×3
Box Jump:
3 High Box Jumps x 5 sets
*4-6” below max height for 1 rep
Complete as many rounds as possible in 1:30 of:
10 Deadlifts, 135/95 lbs
5 Box Jumps
max rep Runs
* Rest 1:30
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-
STIMULUS and GOALS
The stimulus is high intensity across all sets. Athletes should move fast on deadlifts and box jumps and maintain a good push pace on the runner. Athletes are aiming for consistent scores on each round.
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