Friday

A) Bench Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Snatch + 1 Hang Squat Snatch

(135/95)

C) Conditioning

21 - 15 - 12 - 9

- Pull Ups
- Back Squats (135/95)
- Deadlifts (135/95)

- WOD BREAKDOWN -

A) Hope you're feeling strong!!! Bench day, bruh. Bring ur gainz wit ya to the gym today.

B) Yeah.....you know. Every :15 for 7 min. Ain't that some shit. In all seriousness, practicing barbell cycling in this prison rules format works. Period. It helps build our confidence in the complex, technical movements, as well as making us more comfortable with certain weights. If you can move a weight that typically intimidates you in WODs during prison rules, then you'll never be scared of it again. Because you've mastered it. And I don't even need to mention the vicious blow it serves to your cardiovascular system. Woah. Now go get big.

C) Work, work, work. I added the set of 12 for your pleasure. Enjoy it.