Strength
Floor Press: Work up a 1RM. Rest 2:00
Beginner: Heavy set of 5.
*Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg drive with their bench press and continue to improve tricep strength as this will carry over to other movements.
– Make sure your athletes have a spotter.
– Compare to Block 3/Week 4
Conditioning
EMOM 20:
Minute 1: 2 Rope Climb
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Assault Bike, Ski Erg, Farmer Carry, or Burpees
Rx+:(Legless Rope Climb) (Strict HSPU) (10 Alt. Pistols for Goblet Squats. add weight if needed)
L2: (1 Ground to standing with rope + 8 Ring Rows) (10 Box Push-ups) (35, 25)
L1: (8 Ring Rows) (10 Strict Neutral Grip DB Press @moderate) (30, 20)
E) Extra Credit, 5:00
Abs + Arms:
3 Rounds of:
1a) Dirty 30s x 10 ea. Rest 45s.
1b) Side Plank x 20s ea. Rest 45s.