Strength
Bench Press:
Build to 3 sets of 6-8 at 20X1
*Perform the kickstand RDL stretch x 10 + :10 per side between sets
Notes
Build up to a working weight on the bench press, then do each working set at the same weight and aim for the top of the rep range. If you get 3×10 this week, you may go heavier next week.
The kickstand RDL stretch is unweighted.
Conditioning
Every 4:00 x 4
3 wall walks
12-15 calories
4 single arm DB shoulder to overhead (per arm)
20 sit ups
*3:30 cap each round*
Notes
The metcon today is four intervals of wall walks, calories, single arm dumbbell shoulder to overhead, and sit ups. You will start a new round every 4:00, with a cap of 3:30 to give you at least 30 seconds of rest. Your score will be your slowest round.
Wall walks should take no more than about :45. You may lower the reps of wall walks to 2 or modify the height of the wall walk
Calories should be completed in less than a minute. If this sounds like an overly aggressive pace, consider lowering the calories to 10-12.
Your dumbbell shoulder to overhead should be unbroken. Choose a moderately heavy weight here.
Sit ups should be done at a smooth pace, with maybe one break per set.