061119

A. Warm Up
400m Row

2 Rounds
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps

B. Bench Press
5 x 3 @ 21X1 (every 2 mins) @77%
Take 5-10 minutes to build to 77% of your 1-RM, and perform all 5 sets at 77% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

SCALED
Use tempo and build to a heavy load

FITNESS
10 Min AMRAP

5 Man Maker Push Ups (each side)
10 DB Push Presses
150m Row

C. Metcon (Time)
3 Rounds

600 Meter Run
12 Burpees
21 Box Jumps (24″/20″)

D. Metcon (Time)
For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
Every break, complete 5 Strict Ring Dips
Modifying this effort to preserve the stimulus will be important.

At the start of the workout, when we are fresh, we want to choose a difficulty that allows for at least 7 reps unbroken, if we were to try for them. We may start with a smaller set in the actual conduct of the workout, but that level of difficulty will keep us moving forward with reps half way through the workout. What we don't want, is to get stuck here, after coming close to, or failing reps. Using bands to meet that criteria, let's bracket in for that rough 7-rep range.

On the ring dips, we also have a specific stimulus here - we want to be able to complete these five reps unbroken, when completely fresh. Inside the workout, it may be 3-2, or even fast singles, but the capability there will help us move forward and back to the
pull-up bar. Modifying with a band, or dropping the reps to 4, 3, or even 2 is a good fit for us today.

If we do not yet have the comfort on the rings to complete the reps, we can modify with straight bar dips, which can be built by stacking dumbbells on boxes