Wednesday, Week 4/Block 3
1) Floor Press: Work up a 1RM. Rest 2:00
*Compare to close grip bench press max from month 1 as these numbers should be close.
*Use a spotter.
2) DB or KB Hammer Curls: 3 x 10. Rest 60s.
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses
– Strength: If floor press max is more than your close grip bench press you need to work on using your legs more when bench pressing. The floor press is great for enhancing lockout and strength for overhead movements.
– Metcon: Manage breathing and pace each round. Advanced athletes should shoot for sub 12:00. Breathing will be extremely important for consistency and pacing, especially in the BBJ.