Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed Close Grip Bench Press. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press.

– Metcon: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.

Strength:

1a) Speed Close Grip Bench Press: 5 x 5 @ 50-60%, every 30s.

1b) Banded Pulldowns: 5 x 10. Rest 30s.

Metcon:

“Jack”

 

AMRAP in 20 min:

10 Push Press (95, 65)

10 KBS (53, 35)

10 Box Jumps (24, 20)

Achievement: (115, 75)

E.C.:

AMRAP in 6 min:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Pushdowns

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