Wide grip bench press 5x5 reps

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

Every 4:00 x 6

4 Shoulder Press
8 Strict Pull Ups

Pendlay row 5x5 reps

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

3 rounds for time
100 du
20 ctb
30 dumbell box step up over 60cm 22.5kg

Amrap 3 x4

A:
6 burpees over wall Ball
6 wall balls
60m prowler push @40
1 min rest

B:
10 hr push ups
10 box jumps
10 double db dl @2x22 5
1 min rest

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

Clean & Jerk

1 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max