Warm-Up
A) 3 Rounds:
10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups
B) 2 Rounds:
10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike
Strength
Bench Press
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3@ RPE9 for 3 more sets fo 3
Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!
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.
Workout
20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups
Workout Tip
Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!
GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.