Wednesday 6.9.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
5@55%, 5@65%, 5+@75%

[6 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light-load
1set x 5reps: Moderate-load
1set x 5reps: 55%
1set x 5reps: 65%
1set x 5reps+: 75%**

**Aim for 6-8reps on last set

2) Shoulder Press
5@55%, 5@65%, 5+@75%

[5 Total Sets]
1set x 5reps: Bar
1set x 5reps: Acclimation-load
1set x 5reps: 55%
1set x 5reps: 65%
1set x 5reps+: 75%**

**Aim for 6-8reps on last set

Conditioning:

AMRAP 15min
3 Rounds “Cindy”
250m Run

Rx’d+: 20#/14# Weight Vest
Cindy:
5 Pull-ups
10 Push-ups
15 Sqauts
Scaled:
3 Rounds “Small Cindy”
3 Pull-ups
6 Push-ups
9 Sqauts
Run: 200m