240815 Thursday WOD

General Warm-Up (5-7 minutes):

• 5 minutes of light cardio (rowing, cycling, or jogging)
• 2 rounds of:
• 10 Arm Circles (forward and backward)
• 10 Shoulder Pass-Throughs with a PVC pipe
• 10 Scapular Push-Ups

Specific Warm-Up (5-8 minutes):

• 1 set of 10 reps with an empty barbell (Bench Press)
• 1 set of 5 reps at 40-50% of your estimated 1RM
• 1 set of 3 reps at 60% of your estimated 1RM
• 1 set of 2 reps at 70% of your estimated 1RM

Bench Press: 15 minutes to establish a heavy single.

Metcon: “Linda”

5 rounds: For Total Reps

Max Bench Reps (at 65-70% of established Heavy 1RM)

Max Pull-Ups Reps (Scale: Max L-Sit Pull Ups off the Floor -OR- Max Ring Rows)

2-Minutes Rest Between Rounds Only

Spotting Notes for Bench Press:

• Positioning: Stand directly behind the lifter’s head, with your feet shoulder-width apart for stability.
• Hand Placement: Keep your hands close to the bar but not touching it; be ready to grab the bar quickly if needed.
• Communication: Agree on hand-off and re-racking cues before starting the lift. Ask if the lifter wants help with the lift-off.
• During the Lift: Follow the bar closely with your hands as the lifter presses, ready to assist if the bar stalls or drops.
• Assistance: If needed, help the lifter re-rack the bar safely by lifting together on the count of three.