Wednesday, October 6th
Strength: Close Grip Bench Press 3×6-8 reps into Bench Press (same weight, maximum rest period 60s) 3×6-8
Starting off with 3 sets of close grip bench press (targeting triceps primarily), we will finish and immediately reduce our rest to 60s, completing three sets of regular bench presses at the same weight with only 60s rest. Because our triceps will be fatigued, we will force more pec engagement on the final sets.
Conditioning: AMRAP 9: 10 SDHP 95/65 8 box jump overs 24/20 10 Power Clean 95/65 8 Box Jump Overs 24/20
Workout – we’re going to focus on slowing down and going consistent on the box jump overs today, allowing us to attack the barbell in large sets. Goal is to limit rest, with slow and smooth reps on the BJO’s, and 1-2 sets on the BB.