Mon Aug 11 "Same Vein"

Move

1) Bench Press: 5-5-3-3-1-1 Building

2) On the Minute x 12 (45 Sec ON, 15 Sec Rest)
Alternating Dumbbell Snatches
Push Ups
Pull Ups/Ring Rows
Squats

Train

1) Bench Press:
5 @ 83%
3 @ 88%
1+ @ 93%

2) Same Vein

On the Minute x 12 (4 Rounds)
Min 1: 8 Dumbbell Snatches (50/35) + Max Strict Handstand Push Ups
Min 2: 8 Dumbbell Snatches + Max Bar Muscle Ups
Min 3: 8 Dumbbell Snatches + Max Single Leg Squats

Stimulus

1) You will be working up in percentages this week on your bench, aiming to reach a fairly maximal rep for at least one rep or more at the end. Ensure that the bar fully touches the chest at the bottom of the rep and arms lock out at the top of the rep. Grab a spotter for those heavy sets once your warm up is finished.

2) The top of each minute begins with 8 DB snatches. With the time remaining, you will complete one of the three gymnastic movements. Choose variations that allow you to complete at least 5 of the HSPU variation, 3 of the BMU variation, and 6 of the single leg squat variation. You will alternate arms for the snatches. Choose a weight you can do the set unbroken every round.

Extra Credit

10 Minutes For Quality:
50m Sled Push Heavy
30 Second Side Plank Each Side
1:00 Sandbag Bear Hug Hold (100/70)