Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
Set 1: 60% of 1-RM x 3 reps
Set 2: 75% of 1-RM x 2 reps
Set 3: 85% of 1-RM x 1 rep
Set 4: 90-95% of 1-RM x 1 rep
Set 5: 101-103% of 1-RM x 1 rep
Set 6 (optional): Exceed Set 5 weight
Complete as many rounds and reps as possible in 6 minutes of:
10 Push Press (40/25kg)
Three sets of:
Tall Jerks x 3 reps
Rest as needed
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85
Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes
Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15?)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)
- Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
- Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
- Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.