Strength
Bench Press: 3-4 sets of 4-6 reps @ 21X1 tempo
In between sets, perform 6 weighted straddle waves with a :10 hold in the bottom position on the last rep.
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set repeat the same weight next week at try for sets of 6 across.
For the weighted straddle waves, athletes will sit high enough to start with a neutral spine, then fold the head down followed by the upper back one vertebrae at a time. Once you can’t get any lower you will extend back up one vertebrae at a time, with the goal of being able to regain a neutral spine in a lower position before raising back up to the top.
Conditioning
For time
45-55 cal row
15 wall walks
45-55 cal row
30 DB snatches
*15 min time cap*
Notes
The workout today has calories, wall walks, and dumbbell snatches. Your score is the time it takes to complete the workout or the reps completed at the 15 minute time cap.
The calories should not take any longer than 3:30 either time. If this pace sounds unsustainable, decrease the calories to 40-45.
Wall walks should be completed at about a pace of 5/minute. You may decrease the number of wall walks to 10-12 or modify the height of the wall walk.
Your dumbbell weight should be heavy. The goal here is to do quick singles or small touch and go sets.