Strength
Fitness: Bench Press, 3×5 Linear Progression
Performance:
Bench Press, 1RM:
- 30-50% x8 Rest 1-2 minutes
- 60% x5 Rest 1-2 minutes
- 70% x3 Rest 1-2 minutes
- 80% x1 Rest 2 minutes
- 90% x1 Rest 3 minutes
- 100% x1 Rest 3 minutes
- +2-5% x1 (Find Max, rest 3 minutes between attempts)
Conditioning
Fitness:
1) Complete as many reps as possible in 5 minutes of ascending ladder:
- 1 Pull Ups
- 25 Double Unders
- 2 Pull Ups
- 25 Double Unders
- 3 Pull Ups…
Rest 5 minutes then,
2) Complete as many reps as possible in 5 minutes of ascending ladder:
- 1 Wall Ball
- 1 Burpee
- 2 Wall Balls
- 2 Burpee
- 3 Wall Balls
- 3 Burpee…
Performance (& those testing 1RM Deadlift Friday):
1) Deadlift, 4×3 at 70-80%, resting 90 seconds. Focus; practice the movement with purpose and intensity.
Optional Cashout:
2) Choose one of the the Ftiness AMRAPs above.