WEDNESDAY

Strength Development

Bench Press

5 – 5 – 5 – 5 – 5

@ 3 minutes/set

Focus:

·  Engaged core and shoulder position

·  Full range of motion

·  Building towards a heavy set of 5

WOD

20-minute EMOM:

5 Rounds

·    1^st min: 10-20 Bench Press

·    2^nd min: sandbag cleans

·    3^rd min: Deadball Ground-to Shoulder

·    4^th min: rest as spotter

Focus of WOD:

·   W/M/G

·   Conditioning

·   Work hard for 50 seconds, then

·   Very short recovery time

·   Challenging your set volume – maintain across all 5 rounds