Mon Jan 8 "Threw It On The Ground"

Move

1) Eccentric Bench Press:
Sets of 5 with a 5s lowering at a technical weight

2) 20 Minute AMRAP:

15/12 Calorie Row
10 Box Jumps (or Step-ups)
5 Dumbbell Hang Power Cleans

Train

1a) Eccentric Bench Press @ 70-75%:
5 x 5 with 5 second lowering

1b) 1 x max reps at same weight, unbroken

2) “Threw It On The Ground”

4 Rounds For Time (20 Min Cap):
30/24 Calorie Row
20 Box Jumps @ 24/20
10 Power Cleans @ 155/105

Stimulus

1) Build to a weight that you can maintain the 5s lowering for a 5 x 5. When all 5 sets are complete, do an unbroken set of max reps at the same weight, no slow lowering

2) Row will take 1.5-2 minutes, box jumps 1-1.5 minutes, cleans 1 minute. Expect it to slow down a bit but aim for 4-5 minute rounds