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Thursday 01112024

STRETCH DAY

20 min

STRENGTH

For load:

5-5-3-3-1-1

Deadlift– Start at 75% of 1-rep-max.

– Build to a 1-rep-max deadlift.


Level 3

For load: 5-5-5-5-5

Deadlift– Find a slightly challenging load and stay there for all 5 sets.

– Work on mechanics and safe, efficient movement.


WOD

RUN BENCH PRESS

5 rounds for reps:

400-meter run/ row

1:00 bench presses

RX (105/155 )lb)

Level 2 (135/95) }

level 3 (95/65)

NOTES

STIMULUS & GOALS

  • 16:00-20:00.

  • Complete at least 8 bench presses within the minute to do this Rx’d.

  • Avoid pushing to failure on the bench presses.

  • Finish the run in 3:00 or less.

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