Workout of the Day
FLOATER STRENGTH (B)
A. Power Snatch + Hang Squat Snatch + Overhead Squat
B. Back Squat, 4-3-2-4
C. Deadlift, 4 x 3-5, Building or Across
D. Wide Grip Bench Press, 4 x 3-5, Building or Across
E. Strict Pull-Ups, 4 x 5-10
Notes
Tomorrow we have double unders, rope climbs, wall walks, and biking.
BSQ: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. This is the same programming as last week so aim to add reps or go heavier if this is your second exposure.
Pull-Ups: If you are missed yesterday’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.
METCON
For Time
500m Row or 1000m Bike
400-ft Sandbag Carry
500m Row or 1000m Bike
400-ft Farmer Carry
500m Row or 1000m Bike
Notes
Intent < 15 min
Row/Bike < 2:30
Pick up some heavy implements and do the thing!
(Group Class Programming WK4/8 )
Learn to fly wish Suzanne Michele! If you’re interested in experiencing areal pole, contact SM to set up a lesson
Finding your Grip Width for Bench Press
In this excellent three-minute video, Mark Rippetoe explains how to find a grip width that sets your forearms vertically at the bottom of the rep. This is the method we teach for determining your standard bench press grip.
From there, you may go slightly wider or narrower by about half a hand length based on personal preference and comfort to find your preferred width.
For the wide-grip variation we see today, use a palm multiplier of 1 to 1.5 times your standard width.