Wednesday April 1, 2026

Warmup

2 rounds:

5 cals

5 bench dips

10 scapular pushups

10 glute bridges

Mobility

Wall hinge stretch :30

Skill/Strength

Establish a training max bench press

A training max is one rep as heavy as possible while maintaining good form (90% +/-).

Record your weight.  In April we are going to begin a two-month strength cycle for front squat and bench press.

If you don’t want to go heavy on this, work up to the heaviest you are comfortable doing.  Progress can be measured not just by increasing weight, but also by improved speed, and/or technique with the same or similar weight.  Focus on that.

WOD

30 DB bench presses

30/24 cal row or bike

30 dips (matador or ring)

30/24 cals

30 pushups

30/24 cals

Choose your own DB weight (moderate – not unbroken but not more than 3 or 4 sets to finish 30).

F:  box or bench dips/pushups

P1/P2:  as written

C:  50/35 DBs; deficit pushups

BF:  heavier than C

Then (optional)…

3x10 barbell bent over row

3x10 DB bicep curls (alternating r/l – 10 per arm)