Strength: 4 sets of 2-rep 1-count Pause Bench Press. Work percentages off your 1RM (without a pause) – 75%, @ 80%, 85%, 85% . If the Pause causes you to fail or you do not pause, decrease the weight! Perform 5 BB rows between sets (135/95lb – ish – these are just for muscle activation and should not be heavy).
Then, 10 Min AMRAP of:
- 5 Shoulder to Overhead (155/105lb)
- 20 DUs (add 20 every round)
Beginner’s option/Beginner’s Only class: Work bench form to get heavy 3 rep set with good form without a pause. In WOD: use lighter weight for BB and attempt at least 10 DUs every round before doubling count using singles.
Thug Lite, DUs I ain’t gots them!
Hi my name is Coach Ron’dillio the Eraser!
Recent Posts
