Strength
Bench Press – 6×3 @ 85-90% + 1 ME set @ 70%
—Work up to a heavy 3 rep by set 3.
Conditioning
5 Rounds For Time
50 Double Unders
10 Front Rack Lunges 185/125#
5 Ring Muscle-Ups (sub: 8 GI Janes)
WOD Notes: TD = 9-15 minutes. DU scale = 100 singles. Lunges are around 50% of 1RM front squat. MU scale = bar mu or banded bar mu.
Pull-up Challenge – Day 20
5×8 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)
Schedule This Week
Mon & Tues – Normal
Wed – No 7pm class
Thurs (Thanksgiving) – 9am class only
Fri – 9am & 10am classes + Open gym 11-2pm
Sat – Normal