Friday February 11, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10/Arm Banded SA OH Press

10 Banded Good Mornings

3x 5 Air Squats + Broad Jump

:30 Plank

Mobility

Front Rack Stretch on box :45

Pigeon Pose on box :20/Side

Skill/Strength

Bench Press

4x8 at 65% of training max

1xAMRAP at 65%

Stop 2-3 reps short of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of week 3 of the first cycle (the 5/3/1+ day).  For every rep beyond 10 that you got, add 1.25lbs to your training max.  For example, if you got 16 on the AMRAP set, add 15lbs to your training max (6 reps past 10, 6 x 2.5 = 15). 

If you do not remember your AMRAP reps, or if you do not have a training max, estimate on the low end.

WOD

20 handstand pushups

40 single dumbbell box step ups

50 single dumbbell walking lunges (total)

60 single dumbbell shoulder to overhead (30r/30l)

80 situps

Partition reps as desired.  Choose your own dumbbell weight.

F:  reduce reps; box pushups; unweighted step ups; unweighted lunges

P1:  as written

P2:  40 regular pushups instead of HSPU

C:  50/35 dumbbell; wallclimbs instead of HSPU; 40 GHD situps instead of regular situps; start with 10 bar muscle ups (which can be partitioned with the rest)