Wednesday 7.21.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
5@70%, 3@80%, 1+@90%

[6 Total Sets]
1set x 5reps: Bar
1set x 3reps: Light-load
1set x 3reps: Moderate-load
1set x 5reps: 70%
1set x 3reps: 80%
1set x 1rep+: 90%**

**Aim for 2-6+reps on last set
***Spotters required for working sets (5-3-1)***

2) Shoulder Press
5@70%, 3@80%, 1+@90%

[5 Total Sets]
1set x 5reps: Bar
1set x 3reps: Light-load
1set x 5reps: 70%
1set x 3reps: 80%
1set x 1rep+: 90%**

**Aim for 2-6+reps on last set

Conditioning:

10-9-8-7-6-5-4-3-2-1
HSPU’s
30 Double Unders

Rx’d+:
Strict HSPUs

Scaled movement:
Single Arm DB Strict Press (10ea, 9ea…)
Kick-ups (equal reps)
HSPU Negatives (equal reps)

Scaled reps:
9-8-7-6-5-4
30-45 Single Unders