ATHLETE

A. No bounce bench press – 5×5 @60% – Slow on the way down, explosive on the way up.

B. AMRAP 20 Minutes
Row 500m
10 Burpee Pull Ups
20 Push Jerks 95/65
40 Double Unders

COMPETITOR

A. No bounce bench press – 5×5 @60% – Slow on the way down, explosive on the way up

B. “Rest Pause” Neutral Grip Dumbbell Strict Press
Use the weight you used last week, and try to beat your score. Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-main_1.jpg)

C. Pause low hang clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

D. AMRAP 30 Minutes

Row 500m
10 Burpee Muscle Ups
20 Push Jerks 135/95
60 Double Unders

E. 3 Rounds
SPRINT 400m
-then immediately-
Max Reps of Strict Def 8/6″ HSPU as possible in 3 Minutes
Rest :60 between rounds