July 1, 2019 – Strength and Conditioning

A. TESTING NEXT WEEK- 1RM'S and Capacity

TESTING NEXT WEEK- 1RM'S and Capacity
*Eat, Hydrate, Recover & Mobilise “
#SWOLE&FLEXY
Scoring: 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

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