Wednesday 14 June 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (20 minutes): Bench press. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift. This will be the last heavy set of bench you do before re-testing one rep max at the end of the month.
WOD (for time):
- R1: one minute max bench reps at 225, rest one minute, one minute max strict pull-ups or max muscle-ups
- R2: one minute max bench reps at 185, rest one minute, one minute max CTB pull-ups
- R3: one minute max bench reps at 135, rest one minute, one minute max pull-ups (any)
- There is also one minute of rest between rounds (total time = 11 minutes)
Scale weight and pull-ups accordingly. Target roughly equal number of reps for bench and pull-ups rounds. Run wod in two heats with one spotting for the other.