(NEW CYCLE WK 1 DAY 6)
5 Narrow Grip Bench Press + 5 Bench Press @ 7/10 RPE
5 Narrow Grip Bench Press + 5 Bench Press @ 7.5/10 RPE
4 Narrow Grip Bench Press + 4 Bench Press @ 8/10 RPE
4 Narrow Grip Bench Press + 4 Bench Press @ 8.5/10 RPE
3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE
3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE
*Rest as needed between sets.
**Score the Narrow Grip Bench Press. Bench Press weight in notes.
Push Ups
50 Push Up (as fast as possible)
Weighted Pull + Strict pull + Banded Strict pull up
5 Sets
3 Weighted Pull Up + 6 Strict Pull Up + 9 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.
***5th set is optional.
Metcon: (16 min total)
For time: 11 min cap
1600m Run
Then, at the 12-minute mark: (4 min cap)
50 yard sprint
50 yard bag carry (70/50)
75 yard sprint
75 yard bag carry (70/50)
100 yard sprint
*Sub any implement to get to 70/50 pounds total for Rx’d.
Scaled:
1600m Run
Then, at the 12-minute mark:
50 yard sprint
50 yard bag carry (50/30)
75 yard sprint
75 yard bag carry (50/30)
100 yard sprint
*Sub any implement to get to 50/30 pounds total for Rx’d
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