I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & GHD Sit-ups EMOTM
Warm-up as needed before completing the following workload per respective minutes/intervals.
Target working weights for today should be within the 70-80% range; 60% or less of a one rep max number for those new to these movements.
Adjust the weight from set to set as needed.
Complete 5 Rounds for quality of the following:
Minute One: Bench Press x 5-8 Reps
Minute Two: GHD/Abmat Sit-ups x 10-15/15-20
Minute Three: Farmer’s Carry 2 x DB/KB’s
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2 Rounds for time of
20 x Power Clean
20 x Push-ups
20 x Front Squat
20 x Bar Facing Burpees
20 x Sumo Deadlift High Pull
20 x GHD/Abmat Sit-ups
Notes: Weight Guidelines for today would be 95/65lbs for Rx (115/85lbs for Rx+), scaling the barbell movements to a lighter load as needed. Reverse Burpees with a jump over the barbell may be subbed in for the sit-up movement. Additional coaching notes and points of performance will be covered during our whiteboard brief.
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