Mon Aug 18 "Safe Travels"

Move

1) 5-4-3-2-1-1

2) On the 2;00 x 6 Sets:
1 Gym Lap Farmer Carry
5 Man Makers

Train

1) Bench Press

5 @ 75%
3 @ 85%
1 @ 95%
1 Rep Max Attempt

2) Safe Travels

On the 2:00 x 6 Sets
100m Farmer Carry (50/35)
Max Man Makers in Remaining Time
Man Maker = 1 Push Up + 1 Plank Row Each Arm + 1 Squat Clean Thruster

Stimulus

1) You are now at the week where we are attempting a new one rep max in bench press. Aim to slowly build up in weight and have spotters ready for the single max rep. Maintain a good bar path and focus on pressing the bar back towards the rig. Rest at least three minutes before your max attempt.

2) There is no rest in this 12 minute workout, so aim for smooth, consistent reps. You are looking to spend about 1:00 on the carry and 1:00 on accumulating man makers each round. Hold two dumbbells at your side and keep the shoulders pulled back and lats engaged. Choose a weight that you can complete the distance in about 1:00. The man maker includes a push up between the dumbbells, one plank row each arm and a squat clean thruster. CHoose a weight that keeps you slowly moving throughout the workout.

Extra Credit

5 Sets:
30m Sled Push Heavy
Big Set Deficit Push Ups (2”/1”)