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
EMOM 15
1 – 12-15 calories
2 – 6 sandbag cleans
3 – 40 double unders
4 – 10 burpee box jump overs
5 – rest
Notes
Today’s workout is an EMOM of calories, sandbag cleans, burpee box jump overs, and double unders. You will complete each movement 3 times.
Calories should take no longer than :45. If this sounds aggressive, you can decrease the reps to 10-12 calories.
Sandbag cleans should be done at a moderate weight. You will bring the sandbag to your shoulder on each rep, not over.
The burpee box jump overs should be done in less than :45-:50. If this sounds like an unsustainable, you can decrease the reps to 8 burpee box jump overs. Remember, you do get to rest the following minute.