Warm Up:
2 RFQ of:
8 Each SA Renegade Row (HBD)/
8 Each SA Floor Press/
8 Each SA Suitcase Deadlift
@ Easy pace with smooth controlled tempos; rest as needed + 90 Seconds before A3
+
5 Minute AMRAP of:
8 Single Arm Swing Left (HBD)/
8 Single Arm Swing Right/
8 Each 1 Arm Floor Press Hip Bridge/
10 Ring Row
Lift:
B: Bench Press (5@75% + 5/5@85% + 5/5/5@95% TM)
5 Minutes WU
+
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 06/10/22 (B1). Take TM and multiply by corresponding %. @20X1; Rest 90-120 Between Sets
+
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 06/10/22 (B1). Take TM and multiply by corresponding %. @20X1; Rest 90-120 Between Sets
C: Weighted Pull-ups (5 EMOM @50-65% X 8)
5 Minutes To WU To 50% of heavy set of 5 from 06/10/22
+
5 Reps EMOM @55-75% X 8 Minutes @20X1
+
5 Reps EMOM @55-75% X 8 Minutes @20X1
If you are as of yet not able to weighted pull up, scale as needed.
Metcon:
D: Deadlift (5@75% + 5/5@85% + 5/5/5@95% TM)
+
Base % off of Training Max= 1Rm
Base % off of Training Max= 1Rm
