Rachel LaCroix during Monday's OHS wave.
Be sure to do your 10 minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique review: the bench press
Drew and Dale demonstrating the vital bench press and spotter relationship.
3. "Coins for Charon"
In two minutes:
- Row 250m
- Max rep bench press
Teams of two. Eight rounds, alternating rounds. One athlete works, the other rests and spots.
LIII: bench press @ body weight/ 75% body weight
LII: bench press @ 75%/50% body weight
LI: 4 rounds not for time of row 500m, bench press x 8