Strength
Bench press
3-5 sets of 1-2 reps with a :01 pause on the first rep and no tempo restrictions on the subsequent reps
Perform 8-12 straddle ups with a :05-:10 hold on the final rep in between sets of the bench press
Notes
If you have been consistent with the bench press during this cycle and were here for last week’s session then you may build across your working sets to a heavy paused single.
If you missed last week’s benching or are not feeling up to a heavy attempt today then you should perform all of your working sets at the same weight, and do 2 reps with a pause on the first rep each set.
For the straddle ups, elevate your hips if necessary to facilitate the movement, but try to work towards lower or no hip elevation over time.
Conditioning
AMRAP 12
20 m kettlebell front rack carry
12 reverse kettlebell front rack lunges
12 pull ups
60 double unders
Notes
The metcon today is an AMRAP of a kettlebell front rack carry, kettlebell front rack reverse lunges, toe to bar, and double unders. Your score is the number of rounds and reps completed in twelve minutes.
The kettlebell weight should be moderate so that the carry and lunges are unbroken throughout the 12 minutes.
The pull ups should be done in 2-3 sets across the workout. You can modify pull ups with banded pull ups, jumping pull ups, or ring rows.
Double unders should take no longer than :45. You can lower the number of double unders or go to single unders.