3 Rounds, with an empty bar:
5 Bench Presses
10 Ring Rows.
3 sets x 5 reps Bench Press
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/3. This is Week 2 of 8)
20 Minute AMRAP:
20 Ring Dips
20 Dumbbell Power Cleans, 50#//35#
Ring Dips: athletes that are unable to perform ring dips, may scale to bar dips. If further scaling is needed, scale to close grip push-ups.
Dumbbell Power Cleans: scale load to be able to complete in no more than 4 sets.
Double-Unders: athletes may scale to 30 seconds of double-under practice or scale to 40 singles per round.
Trackback from your site.