2 Count Pause Bench Press 1×1 Work up to a heavy single in a 2 count pause bench press *weight should be heavy but not maximal (85-92% of 1RM) *Drop 20% from heavy single for 5×5 volume work* Bench Press for load: #1: 1 rep Bench Press 5×5 Bench Press for load: #1: 5 reps…
Wall-balls and Pistols
For time
10-9-8-7-6-5-4-3-2-1
Wall-balls (20/16)
Pistols per leg (25/15)
Descending Rowing Pyramid
Row 1000/500/200/100m
Each for time
SANTORA
Three rounds of:
•155/105 pound Squat cleans, 1 minute
•20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
•245/165 pound Deadlifts, 1 minute
•Burpees, 1 minute
•155/105 pound Jerks, 1 minute
Rest 1 minute
