Friday, July 5th

***No 5 or 6am today***

Bench Press: 5 Sets building from 60-75% 1 Rep at 53X1 1 Rep at 5XX1 2 Reps at normal tempo

We’ve performed this rep scheme for our squats, first rep is with a 5 second negative, 3 second pause. Remember to stay engaged throughout the pause and try not to “reinitiate” the press by relaxing and then pressing. Second rep 5 second negative no pause, last two reps at pace. Build from 60-75%

For Time: 10 to 1 10 Single Arm Overhead Squat 50/35 | 35/25 | 25/15 10 Burpee Over DB 9 Single Arm Overhead Squat 9 Burpee Over DB 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

Workout – We’ve done the SA OH squat before but we’ll reintroduce it today. This will really challenge mobility and shoulder stability, so scale accordingly so that we can get full depth. If we have should issues we can sub in a goblet squat. We’re really going to push our legs in this workout, so lets slow our burpee pace down and focus on consistency. Keep the squats even, so 5/5 per arm first round, then on odd rounds switch starting arms to keep it consistent.