S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our pushing movement for this cycle is Bench Press.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely.

WOD:

42-30-18:

Push Up to Renegade Row (35/25)

*30 Power Snatch (75/55) after each set of Push Up to Renegade Row

Video courtesy of John Garey TV.  For the Push Up to Renegade Row, Begin in a plank on top of your dumbbells.  Drop down into a Push Up.  Once you lock out from the push up, perform a DB row with your left arm.  Keep your core tight to stay stable.  Bring the DB back to the ground.  That’s one rep. Go down into another push up.  When you lock out from the push up, begin a row with your right arm.  Bring the DB back to the ground.  That’s rep # 2.  Continue to alternate which arm performs the row throughout. So, for the set of 42, 21 of those finish with a row using the left arm and 21 finish with a row using the right.

Scaling Options:

DB weight -> 25/15 -> As needed

Bar weight -> 65/45 -> As needed (should be able to do 15 in a row)

Cool Down:

Doorway Stretch – 2 min per side

Banded bicep stretch – 2 min per side

Video courtesy of Project Lift.  Demo of the banded bicep stretch.