June 18, 2019 – Strength and Conditioning

A. Barbell Bench Press 6-4-6-4-12

Barbell Bench Press
– Set 1 – 6 reps @ 75%
– Set 2 – 4 reps @ 85%
– Set 3 – 6 reps @ 80%
– Set 4 – 4 reps @ 85%
– Set 5 – 12 reps @ 65%
Rest as needed

B.

5 Rounds for Time:
10 Sandbag Over Shoulders @ 63/47 kg
Assault Bike 400 meters
5 Handstand Push-Ups
4 Muscle-Ups
3 Burpee Box Jump-Overs 76/61 cm

Bike > Standing ONLY
HSPU > Adv- strict

C. 3 sets for quality

3 sets for quality
-8 strict pull-ups, supinated
-10 single arm overhead DB squats (ea way)
-15 GHD/ Ab mat situps *Adv – weighted
Scoring: Not Scored

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