Wednesday
12/3
A. Take 15 minutes to complete the following
A1. Pause Bench Press x3,2,1
A2. Bench Press x3,2,1
*goal is to make 2nd wave of 3,2,1 heavier than 1st wave
*Starting load @ 75%-80% of 1RM Bench press for the pause bench press
B. For time
1-2-3-4-5-4-3-2-1
Barbell Complex @ 115#/75#
2-4-6-8-10-8-6-4-2
Box-jumps 30″/24″
*1 rep on the barbell complex is 1 hang squat clean+2 reverse lunges
Esstentials
A. Take 12 minutes to complete 3-4 sets of the following:
A1. bulgarian split squat x8/leg
A2. strict supinated banded pull-up or supinated inverted row
max reps in :40
A3. star/side plank :30/side
B. For Time:
24-18-12-6
Sumo deadlift high-pull w/ KB
120-90-60-30
jump rope
4-3-2-1
wall walks or DB overhead shuttles