A. TESTING NEXT WEEK- 1RM'S and Capacity
TESTING NEXT WEEK- 1RM'S and Capacity
*Eat, Hydrate, Recover & Mobilise “
#SWOLE&FLEXYScoring: Not Scored
B. Barbell Bench Press 7-7-7-7-7
Barbell Bench Press
– Set 1 – 7 reps @ 65%
– Set 2 – 7 reps @ 70%
– Set 3 – 7 reps @ 75%
– Set 4 – 7 reps @ 75%
– Set 5 – 7 reps @ 80%
Rest as needed
Rounds for Quality
C.
5 Rounds for Time:
– Ring Dips
– 6 Pendlay Rows @ 20%
– 10 Glute Bridges
Ring dip = ME > Adv – muscle up into ring dips
Pendlay Row > 20-30% of bench press 1RM
Glute bridges > @pendlay weight
D. 5 Rounds For Time of Running, Deadlifts, and Strict Handstand Push-Ups
5 Rounds for Time:
– Run 200 meters
– 6 Deadlifts @ 120/75 kg
– 4 Strict Handstand Push-Ups
