Wednesday 01.31.24

Strength:
Bench Press
Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%

Conditioning
“Spider Monkey”

For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Chest to Bar Pull-Ups
*7 Box Jump Overs 24/20” after each set

“Daddy Gorilla” [Strength Variant]
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Strict Pull-Ups
*6 Dual Kettlebell Front Rack Step-Ups Each Set 24/20’’, (2×53/35lb, 24/16kg)

*This is in here for those athletes that choose to reduce the intensity, but chase the pump. Placing this in as an alternative that will focus more on strict strength building and less on the dynamic power transfer of the kipping chest to bar pull-up. This is great for older athletes as well as athletes that may have some rotator cuff issues or knee issues which would limit kipping movements or jumping on the box.

Accessories: Optional for End of Class
5 Sets, For Quality
5 Strict Dips 42×1 Tempo
10/10 GHD Preacher Curls 20×1 Tempo
Rest as needed between sets and exercises