Performance

A.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  112
* Set 2 – 75% of possible 1-RM x 2 reps  170
* Set 3 – 85% of possible 1-RM x 1 rep  191
* Set 4 – 90-95% of possible 1-RM x 1 rep  212 (PR)
* Set 5 – Test 1-RM  225(fail) Could have gotten it. Maybe 220 next time.
* Set 6 (optional) – Exceed Set 5 weight

B.
Complete as many reps as possible in 3 minutes of:
Burpees  48 (may have lost count and had 58)