Tempo Bench Press – 5×3 at 33X1, rest 90s at 65-75%
Bench – today we’ll have a 3 second negative and a 3 second pause on our chest, so lets try not to lose tension during the pause.
AMRAP 12 10 Hang Power Cleans 115/85 | 95/65 | 75/55 100m run 10 Box Jumps 24″/20″ | 20″/16″ | Step Ups 100m run
Workout – we should be able to stay unbroken for the majority of this workout, so use the short run as a breather and then push the pace on the bar/box.
12 min Alt EMOM min 1: 1 squat clean + 1 hang squat clean + 1 jerk @ 70% min 2: 30 DU or 30 seconds of DU progression work
Weightlifting: Our primary goal is to keep the heart rate up while doing some moderately heavy lifting. Be extra focused on not letting technique or bracing break down on the later sets. For the DU, instead of going straight to single unders, lets spend 30 seconds working on our DU progressions assigned by the coach.
3RFT 200m Farmer Carry 35/25 | 25/15 | 15/10 25 Deadlifts 135/95 | 115/85 | 95/65 15 Double DB Box Step Overs 35/25 | 25/15 | 15/10 on 24″/20″
Workout – Straightforward grind with an emphasis on grip strength and leg endurance today. Deadlifts should be a weight we can fairly easily do all sets unbroken, but should not be done in more than 2 sets in the workout.
