Wednesday 6.23.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
5@65%, 3@75%, 1+@85%

[6 Total Sets]
1set x 3reps: Bar
1set x 3reps: Light-load
1set x 3reps: Moderate-load
1set x 5reps: 65%
1set x 3reps: 75%
1set x 1rep+: 85%**

**Aim for 6-8reps on last set
***Spotters required for working sets

2) Shoulder Press
5@65%, 3@75%, 1+@85%

[5 Total Sets]
1set x 3reps: Bar
1set x 3reps: Moderate-load
1set x 5reps: 65%
1set x 3reps: 75%
1set x 1rep+: 85%**

**Aim for 6-8reps on last set

Conditioning:

AMRAP 18min
250m Run
5 Tire Flips

250m Run
15 Toes to Bar

250m Run
20 Plate to OH

Rx’d:
25#/15# Plate

Rx’d+:
GHD Sit-up (15)
45#/25# Plate

Scaled:
200m Run
3 Flips
10 T2B
15 P2OH
Weight: 15#/10# Plate

Notes:
No set “Rx’d” weight for Tire Flips, work within capacity