A. Context : Practice
Context : Practice
Why bench press is good, and why bench press is bad.Scoring: Not Scored
Dynamic Warm – up :
2 mins Jump Rope,
Then 3 Rounds of :
10 – 20m Single arm OH Carry,
10 Ring – rows,
10 Push – ups,
10/10 Side Lunges,
10 Hollow Rocks,
3 Inch Worms
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
Working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.Scoring: Not Scored
Time Cap: 10 minutes
D. “Beach Ready 3.0”
“Beach Ready 3.0”
For time, with ‘BUY IN’.
15 Bench Presses (155/85/55)
Then 5 rounds of :
5 Knees – to – elbows
10 Shoulder Presses (95/55/35)
15 Box Jumps (24"/20”/12”)
20 American Kettlebell Swings (53/35/26)Scoring: Time (lower is better)