Wednesday 8.4.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
Build to a heavy 1RM

[6-8 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate Weight
1set x 3reps: 70%-80% Range
1set x 2reps: 80%-85% Range
1set x 1rep: 90%-95% Range*
1set x 1rep: Max Weight*
1set x 1rep: Max Weight*

Notes:
*Spotters required for all heavy attempts
Alway end on a successful lift!
2-3min rest between heavy attempts
~15min Time Limit

2) Shoulder Press
Build to a heavy 1RM

[4-6 Total Sets]
1set x 4reps: Moderate Weight
1set x 3reps: 70%-80% Range
1set x 2reps: 80%-85% Range
1set x 1rep: 90%-95% Range
1set x 1rep: Max Weight
1set x 1rep: Max Weight

Notes:
Alway end on a successful lift!
2-3min rest between heavy attempts
~12min Time Limit

Conditioning:

50-40-30-20-10
Double Under
25-20-15-10-5
DB Sit-up
5-4-3-2-1
Wall Walk

Rx’d:
35#/20# DB

Rx’d+:
50#/35# DB

1.5x Singles:
75-60-45-30-15

Scaled:
60-45-30-15
Single Under
20-15-10-5
Sit-up
4-3-2-1
Partial Wall Walk