WOD:

1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps.

2) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 3 rounds AQAP:

10 Clean and Jerks 115/75

400m Run

Extra Work:

4) Ring Dips: 10 minutes Practice

Work on the kip, or if you don’t have the strength for a single strict Ring Dip, work on that.

5) Hip Extension: 3 sets of 20-30 reps

Rest 90 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments