Strength
Bench Press
3-4 sets of 4-6 @ 21×1
Do 2-3 bodyweight Jefferson curls between sets
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
3 sets
40 double unders
4 wall walks
100 ft forward crawl
40 double unders
1:30 rest between sets
*15 minute cap*
Notes
The metcon today is three sets of double unders, wall walks, and forward crawl. You will rest 90 seconds between sets. Your score will be your slowest round.
Double unders should take no longer than about :30 or so. You may decrease the number of double unders or complete single unders.
Wall walks should take no longer than about :45. You may decrease the number of reps to 3 or modify the height of the wall walk.
Your forward crawl should be done in unbroken sets of at least 25 feet.