A) 2 Rounds:
20m Bear Crawl
B) 3 rounds:
16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.
Bench Press, 135#/95#
RX: As is
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Bench Press: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.
Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.