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Tuesday 10262021

Warmup


Strength:

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-2-2-2-1

10-14 Unbroken: 4-3-3-3-2

15-19 Unbroken: 9-8-7-7-6

20-24 Unbroken: 12-10-8-8-6

25+ Unbroken: 18-15-12-10-6

WOD

For Time [20 Minute Cap]:

1 Round of "Macho Man"

50 Double Unders

2 Rounds of "Macho Man"

50 Double Unders

3 Rounds of "Macho Man"

50 Double Unders

4 Rounds of "Macho Man"

50 Double Unders

5 Rounds of "Macho Man"

50 Double Unders

Barbell: 135 / 95 lb

1 Round of "Macho Man":

3 Power Cleans

3 Front Squats

3 Push Jerks

level 2

95 /65 - 75 singles


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