Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Tempo Bench Press
5x5 @ 31X1 tempo (3 sec down, 1 sec pause at the bottom, fast up)
Note: no % prescribed this week. Controlled reps with proper mechanics, focusing on maintaining tension in the lats throughout (yes, the lats!). We are beginning to build a baseline for load progression toward the Week 8 1RM test.
Conditioning
8 rounds of 1 min, each for max burpees:
40 double unders
1 power clean 115/80 lbs
3 shoulder to overheads 115/80 lbs
Max burpees in the remaining time
-- rest 1 min between each round
Scaling: Scale to 60 single unders, or 20 sec of attempts of double unders
EVF360
Part A
20 min to perform 4-5 sets of:
5 DB tempo bench presses @ 31X1 tempo
10 double DB bent over rows
10 DB pullovers
30 sec per side star plank hold
Note: Controlled reps with proper mechanics on the bench presses, focusing on maintaining tension in the lats throughout (yes, the lats!).
Part B
8 rounds of 1 min, each for max burpees:
40 double unders
1 double DB power clean 50/35 lbs
3 double DB shoulder to overheads 50/35 lbs
Max burpees in the remaining time
-- rest 1 min between each round
Scaling: Scale to 60 single unders, or 20 sec of attempts of double unders