General Prep
2 Sets, For Quality
1:00 Cardio Choice
6/6 KB Windmills
10 Scapular Push-Ups + 10 Plank Shoulder Taps
20 Banded Face Pulls
Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
Coaching Notes, Strategy, and Goals
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
AMRAP 15
2 Rope Climbs
8 Burpee Box Jump Overs 24/20”
6 Front Squats @ 70% 1RM
25m Sled Push
Repeat as many rounds as possible in 15 minutes.
Coaching Notes, Strategy, and Goals
Goal: Complete 4–6 rounds total; aim for ~2:30–3:30 per round.
Stimulus: Full-body stamina with moderate-intensity grind; manage grip and breathing under fatigue.
RPE: 7.5–8/10
Primary Objective: Smooth, efficient rope climbs with strong footwork and controlled descent.
Secondary Objective: Push sled with intent; keep squats unbroken and burpees steady to maintain round flow.
Pacing Strategy: Start controlled. Use BBJOs and squats to reset breathing. Save big pushes for later rounds when needed.
