STRENGTH: Bench Press (10-12-10)
This is the first week in our second ‘hypertrophy’ cycle. The reps have begun to creep up as the weeks carry on. Remember, throughout this entire cycle the volume is what is the most important. Make sure that you are getting in each of the reps in all of the sets. Make the necessary modifications to the weight if need be.
Weight for each of the sets will be on the whiteboard.
WOD: ‘Hotshots 19*’
6 RFT
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 M Run
*On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona
