Strength
3-4 sets:
Floor press x 5-7 @ 21×1 tempo
Eccentric Pull Up x 1-3 with :7-:10 negative
Weighted Straddle Pancake 3-6 reps with :05 descent and :05 pause in bottom
Notes
The [floor press](https://www.youtube.com/watch?v=NamiVqVgPTU) has all the elements of the bench press, just with a shorter range of motion. Once you get used to the movement you will likely be able to use more weight for a given amount of reps than on the traditional bench press. Be sure to lower the bar with control to avoid letting the arms crash against the ground
For the eccentric pull up you may use whatever grip you want (supinated/pronated) and may switch grips as desired. Choose a variation that allows you have a 7-10 second descent using an even speed throughout the entire ROM. This means you may add weight if necessary. You may also spot yourself with a foot on the box if you need to. If you are unable to do this, you may do the same tempo and rep scheme with ring row negatives.
Aim to get 3 reps per set. If you are able to achieve this you may either use less assistance next week, or add weight if you are already doing this unassisted. If you are only able to hold the tempo for 1-2 reps on any of your sets this week, repeat this next week and try to get all the way to 3 reps across all sets.
For the [weighted straddle pancake](https://www.youtube.com/watch?v=Hz8Im4dPlEw), elevate your hips as much as necessary to allow for a neutral spine throughout the movement. Start with a light-moderate weight on your upper back to help assist in the stretch. Take :05 to work into your deepest position, and then spend another :05 in that position on each rep. Gently try to work into deeper positions across these reps and sets. Prioritize increasing range of motion and control rather than weight.
Conditioning
4, 8, 12… Kettlebell Snatch
3 Wall Walks
4, 8, 12… V-Ups
9 Minute Cap
Notes
Today’s workout is an ascending ladder of kettlebell snatches and v-ups with 3 wall walks mixed into each round. You will start with 4 reps on the KB snatch and v-ups and increase by another 4 reps with each additional round. Your score is the amount of rounds and reps completed at the 9 minute time cap.
Choose a kettlebell that allows you to remain unbroken through at least the round of 16.
Your wall walks should take no more than :30-:40 per round. Reduce the amount of reps and/or range of motion as necessary to achieve this.
Choose a variation of the v-up that allows you to remain unbroken through at least the round of 12. You may scale to single leg v-ups, tuck ups, single leg tuck ups, or sit ups. Aim to pick one of these variations and maintain it throughout the workout.