Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1+2x
WOD
5 rds
Top of 3 minutes
Bike 12/10 (rx+15/12)
10 Bench (60-70% of todays 1rm)
15 Russian KB 53/44 (rx+ 62/55)
Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row
rX+ 275/185, defecit Hspu 45/25
Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean
Benchmark
5 -3 min amraps
3 PC
6 Push ups
12 Air Squats-
Strength / Skill
15 min of work
HP SN + OHS
reset
Squat Sn
building to moderate load
WOD
5RFT
250/200 M row
10 Ring Rows
5 OHS 135/95
