Specific Warm-Up:
3 sets: 5 bench Press
– Rest 1:00 between sets.
– Build in weight each set.
WOD:
On a 15:00 clock: Find a heavy single bench press
Bench press: 3-3-3-3-3-3-3-3
@ 50-60% of heavy single loading.
Intermediate:
Same as Rx
Beginner:
On a 15:00 clock: Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
Home Workout:
5 sets:
Max-reps unbroken deficit push-ups
– Pause at the bottom of each rep for :01.
– Rest 3:00 between sets.
Post-Workout Skill Work:
Every 2:00 for 4 rounds:
5 med-ball push presses for max height
10 sumo deadlift high pulls from the high hang
then…
Accumulate:
100 light band tricep push downs