Tuesday April 9th

3 Minute row or bike
2 sets for quality
5/5 t-spine openers
10 KB sumo deadlift highpulls
10 Knee raises
10 empty bar bench Press

We will let you build to a very light bench then start a clock
Take 15:00 minutes to Establish
1RM Bench Press

Today, we are tackling a 1RM Bench Press. The ideal rep scheme to follow would be to
hit 5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until
102%. In order to do this appropriately the correct weight jump should be from about
95% up to 102%, rather than hitting a larger jump.
Building up in the way we suggested allows for the right amount of weight jumps and
reps to prime the system without fatiguing it along the way.
Focus on connection to the Bench and utilizing your posterior chain for an optimal
bracing pattern

“Manic Midline”
15:00 minute AMRAP
5 Strict Handstand Push-Ups
10 Toe to Bar
15 American Kettlebell Swings 53/35lb, 24/16kg

Primary Objective: Unbroken sets across all movements
Secondary Objective: Achieve most possible rounds + reps of the AMRAP.
Goal ~ 8+ Rounds
Stimulus: Upper Body Density / Muscular Stamina

Athlete Notes and Strategy:
Looking at the objectives above on the piece for the day, we are looking to build our
stamina here on this piece by focusing first on unbroken sets across, and secondly on
achieving the most rounds possible in the workout. Some days are like this and the
objectives may misalign with the overall “best” score on the board. The idea here is that
by focusing on unbroken sets today we can really develop greater muscular stamina
and consistency for when we choose to break more frequently for a better result.
Focus on efficiency, quality movement patterns, and developing the ability to maintain
unbroken sets.