Competition:
A. Bench Press 5RM + 1×5@90%
A2. 15 banded scap squeezes
B. Push Press – 3×10 @90% of Monday’s 10RM
C. Front SqT – 5RM bottoms up FS
D. Single leg triple jump , directly into 10 single leg step ups that side x 5x each side
E. 3 rds
400m Run
2 legless rope climbs
50’ Sled Push (added to sled 320#/210#)
F. Assistance Work Add Ons:
800m Run @80% x 4. rest 1:30 between
+
DB Single arm press – 5-7 reps x 4 sets
superset with
Ring Support l sit hold for max time
+
10 min of Scap work
Performance:
A. Bench Press 5RM + 1×5@90%
A2. 15 banded scap squeezes
B. Front SqT – 5RM bottoms up FS
C. 3 rds
400m Run
2 legless rope climbs
50’ Sled Push (added to sled 320#/210#)
D. 800n run x 3; rest 1:30
A. 5RM Bench Press
60kg/132# x 5 (1RM is 149#)
65kg/143# x 2
Drop set – 55kg/121#
B. Push Press 3×10 at 90%
58kg/127#
C. Bounding Single Leg Jumps – effort was there hahaha
D. 5RM Bottom Up Front Squat – 85kg/187#
E. Partner WOD with my Tor Tor
1 Mile Sand Bag Run (60#)
16 Legless Fope Climbs (alternating)
1 Mile Sand Bag Run (60#)
F. 3 x 50ft Sled Push – added 230# to sled
Bench 110
Push press at 80
Front squat 110
Partner workout
Sled
Bench 290
Push press done
F squat to box Heavy 5 285
Metcon with bike 30 cals
2 legless
Sled push
8:35
Accessory work done
Added in 4×400 jog at 70% to get some Work in for healing groin