WORKOUT OF THE DAY
Bench Press:
3-3-3-3-3
*No heavier than 85% of 1 RM
Every 4 Minutes, For 16 Minutes:
12 DB Push Press (AHAP)(6/arm)
30 Sit-Ups
4 BMU
Very similar to what we saw earlier in the week with our squat movements your job today is to build to a heavy set of 3 that does not surpass 85% of your current 1 RM. The reason for this is because we still have 7 full weeks left in this cycle in which we have to use the remaining 15% between where we are currently lifting, and what your current max is. The last 3-4 weeks of the cycle will be very heavy singles in the 95%+ range. Ensure your set up on the bench is perfect: 1) first we pull shoulder blades back with a big chest, and then we 2) pull shoulder blades down towards the back pockets of our pants. This puts the arms in a strong 45 degree angle to press.
Go very heavy with the DB. You shouldn’t have to break it up for these 6 reps per arm so take that into account as well. Refrain from doing any version of the jerk today, stick to solely using a push press. This volume of sit-ups over the course of 4 rounds is going to make the rest of the workout pretty nasty. As you come around for rounds 2-4, even with the slight rest, the sit-ups will have the greatest effect on your midline in supporting the weight during the push press. One thing that will help is to make sure you get full extension when you lay backwards on the sit-up, and sit all the way up with your shoulders passing your hips at the top of each rep. If you can modify the BMU by using a band, go with that. If you are unable to perform BMU, go with 4-8 C2B pull-ups. For pull-ups look to do anywhere between 6-10 reps. Use bands on these movements as needed.
WOD AT HOME
5 Rounds For Time:
10 x (2 Jumping Lunges + 1 Jump Squat)
25 Tucks
…rest 1 minute…
20 Up and Down Planks
40 Russian Twists
…rest 1 minute…
