Complete in Order
Strength:
A) 5 set of 3 Bench press working to 3rm for the day
B) OHS: APRE – 4/4 weeks – Last week!
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#
Skill:
A) 4 min. tabata – bottom of HSPU hold on wall
*connected torso, legs in perfect position
Conditioning:
20 min. for total reps
1 min. on/1 min. off
-5 burpees
-7 HSPU
-10 TTB
*start with burpees every round
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