Warm-up (No Measure)
3 Movements:
Assault Bike
Single- Unders
Bottom OH Squat Hold w/pvc pipe
Coach note: Have class spend 1 minute at each “station”. Separate class into groups and rotate movements in the event the class exceeds the amount of bikes available. **Complete 2 Sets**
Athlete note: Within each minute you do not have to go all out. Utilize the movement and the minute at your discretion, but the goal should be to reach a “ready” state after completion.
Bench Press (5@65% – 5@75% – 5@85%)
The last wave of bench press ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever that number, the “90%”, would equate to.
This week, add 5 lbs to your previously established 90%, then utilize that number to calculate the percentages prescribed moving forward.
Metcon (Time)
3 rounds for time of:
10 overhead squats
50 double-unders
F: 95 lb. M: 135 lb.
Scaled:
3 rounds for time:
10 overhead squats
50 single-unders
F: 45-65 lb. M: 75-95 lb.