Warm-up
3 Rounds of 20 work/10 rest:
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls (same DBs)
1d) Double Under (or attempts)
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls (same DBs)
1d) Double Under (or attempts)
Prep
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
Strength
Speed Close Grip Bench Press (5 x 5 @55%, every 60s.)
Bench Press Alternative:
Close Grip Floor Press- 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s. Go up 5-10# from last weeks weight.
Close Grip Floor Press- 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s. Go up 5-10# from last weeks weight.
Training Intent
All sets of Close Grip bench press should be efficient. There should be no stopping between reps. Sets should take between 5-6 seconds to complete. The intent behind performing Bench Press for maximal speed is to develop force by utilizing high-threshold motor units. Weights must be light to do this. If there is any hesitation in performing sets, then athletes need to go lighter.
WOD
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
Rx: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
Rx: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Training Intent
Pacing and managing shoulder/tricep fatigue is key with this workout. Also, cycling T2B is important, so break up into smaller sets to be more efficient. Come up with a strategy before starting and don’t allow yourself to come close to failure with any of the pressing movements. This gets harder towards the end.
$ Out
DB Elbow Out Tricep Extensions: 3 x 15. Rest 60s.