Bench Press

Cluster Sets

• 2.2.2 @70%
• 2.1.1 @75%

• 2x 1.1.1 @80-85%

• Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
  Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

CF Games Event 2

For Time:

• 20 Wall Walk
• 10 DB S2OH @25kg (oikeesti 70lbs)
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH

Skill + Strength

EMOM 10:

1: 2 Legless RC (tai 1+1 jos legless tökkii)
2: 10 DB Bench Press @2x40-45lbs

-rest 5-

EMOM 10:

1: 20m HSW (1x piruette @10m & 15m)
2: 10 DB Push Press (2x45-50lbs)

Parijumppaa

6x2min on/2min Off Alternating A&B

A:
- 10 Sync Lateral Bar Over Burpee
- 10 FS @55kg
+ Amrap: Sync bMU

B:
- 50 DU (both)
- 8 Sync Heavy DB Snatch @50lbs
+Amrap: k. Hspu

(yks tekee ja toinen on hsw holdissa seinää vasten. Voitte olla vierekkäin ja vaihtaa työskentelevää atleettia lennosta millon vaan)

Accessories

A) 4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10/10 1-arm banded pull apart

B) 4 Rounds For Quality:

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

3 sets of 2+1 reps

3 sets of 2 reps

For time

• 3 strict muscle-ups
• 3 kettlebell snatches, right arm
• 3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

6 Sets Alternating A&B
YGIG or W:R 1:1

A)
- 75 DU
- 20m HSW (with ramp if possible) (15+15m)
- 20 Cal Row

B)
- 8 Shuttle Run (7.5 + 7.5m)
- 15 Cal Echo Bike
- 30m DB 1-arm OH Lunge (50lbs) *allowed to change arms as needed

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

5 rounds for time:
• 20 Mountain Climbers
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#
Mountain climbers are 10 reps per side each round. Goal: 11 min.

For time

• 5 toes-to-bars
• 3 sandbag over-the-shoulders
• 1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

-

Stimulus and Strategy
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.