Wed Nov 15 "Down For The Count"

Move

1) Bench Press: Build to technical set of 5

2) For Time:

21-15-9:
Dumbbell Thrusters
Jumping Pull-ups

Train

1) Bench Press: 5 x 2 @ 85-90%

2) “Down For The Count”

For Time (8 Min Cap):
21-15-9 Thrusters @ 95/65
4-3-2 Rope Climbs (15’)

Stimulus

1) Build to a heavy set of bench (should be able to do 3-5 reps) and then do 5 sets of 2 reps at this weight, resting as needed

2) Take breaks early on so you can speed up on the last half of this workout. This “Fran-ish” workout is meant to be done quickly so reduce weight and height on rope climbs to try to complete it within the time cap