10302025

10302025
Warm Up
2 Rounds
10 Band Pull Apart
10 Scap Push Up
10 Empty Bar Bench
10 Ring Row
5 Plyo Push Up

Prep
Bench Press Prep
Building to 1st working set (aim 5+lb heavier per set today)

Emphasis on
5 points of contact
Settling the shoulder
Bending the Bar
Full Body Drive

Bench Press
E2M x6sets (12.5min)
5 Bench Press (build)
5 Med Ball Chest Pass 20/14lb

Accessory
2 sets
8-10 Ring Dip
15 Bent Over Row
:40 Plank
10 Reverse Flye

Conditioning
For Time (9Min cap)
500/400m Ski (400/300)
15 Db Bench 35/25
20 GHD Situp (AMSU)
400/300m Ski (300/200)
12 Db Bench 35/25
16 GHD Situp (AMSU)
300/200m SKi (200/100)
9 Db Bench 35/25
12 GHD Situp (AMSU)
Athlete Notes
Build strength and power in the upper body today—drive each bench press with control and finish each medball throw explosively.

Use the accessory work to reinforce pressing stability, pulling balance, and shoulder health—move with intent, not rush.

Push the early ski pace but keep transitions crisp—this one rewards smooth movement and quick setup on the bench. Core fatigue will hit fast, so brace hard and keep tension through every sit-up to maintain control and speed.