Wednesday 09.13.2023

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Warm-up Drills
I. Run 400m or Row 2:00
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press (Week 3: ‘The Inter-Mission’)
Use an adjusted 1rep maximum to determine weights for today; find your adjusted 1rm by taking 90% of your current best 1 rep Bench Press and using that number to determine the weights/sets below:
Warm-up to working weights as needed while identifying areas of the Back Squat movement to improve and work on throughout the lifting portion of today.

Every 2:30 x 5 Rounds
Bench Press 5-3-3-3-10 (Climb up to 80% of adjusted 1RM + Drop Set)
*Climb through the sets of 5 and 3’s before dropping as needed to a smooth set of 10 reps to finish.

Post scores to comments.

For time
50ft x Bear Crawl
100 x Double-unders
10-9-8-7-6-5-4-3-2-1 reps of
Inchworm + Push-up
American KB Swings (24/16kg)
100 x Double-unders
50ft x Bear Crawl

Notes: Scaling for today will be 150 x Single-unders or 50 x Double-unders. Scale weight on the KB as needed or substitute for a Bumper Plate Ground-to-overhead. Inchworms and Push-ups are performed as a complex today for 10 reps (versus 10 x Inchworms + 10 x Push-ups).

Post scores to comments.

Samy Daghir

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