Monday May 18th

It's max out week and Murph on Saturday night at 9pm. One heat, be there!
***IF you are new or just not comfortable maxing out. DO NOT max out. we will have different rep schemes for you to follow.

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Strength
--Monday:  establish a 1RM Bench Press, a full test effort with fresh upper body.
--Tuesday: 1RM Back Squat,
--Friday:  1RM Deadlift, completing the strength testing trifecta for the week.
--Thursday: Hang Snatch 1RM focusing on positional quality and consistency across all 10 sets during the build.

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Conditioning
--Monday: "The Devil Wears Prada," a 10:00 AMRAP with a climbing ladder of Single Arm Devils Press and Lateral Burpees over the dumbbell, with 10 Chest to Bar Pull-Ups added each round. Goal is 125+ reps. RPE 9/10.
--Tuesday: "Furiosa," Every 3:00 x 5 Sets, 25/20 Calorie Row into an unbroken Barbell Complex of Clean + Hang Clean + Clean. Scored on sum total load across all 5 sets. RPE 8.5/10.
--Wednesday: "Katniss," a 30:00 time cap chipper featuring two 1000m Runs, Wall Walks, Toes to Bar, Dumbbell Box Step-Overs, GHD Sit-Ups, and Box Jump Overs. Goal 25:00-30:00. RPE 7/10.
--Thursday: "Jackie Brown," Every 2:00 x 8 Sets of 5/5 KB Hang Snatches, 50 Double Unders, and 10 Wall Balls. Goal 1:15-1:30 per set. RPE 8/10.
--Friday: "Beatrix Kiddo," 3 sets of 10 Deadlifts at 55% 1RM into 20/14 Calorie Echo Bike with 2:00 rest between sets. Goal 1:15-2:00 per set. RPE 9/10.
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Monday
General Warm-Up
2:00 Cardio Choice
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2 Sets
10 Banded Pass Throughs
15 Banded Pull-Aparts
5 Inchworm-Ups
5/5 World's Greatest Stretch
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows

Specific Prep
10 Empty Barbell Bench Press
- Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.
- Then start the build to the 1RM for the day.
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Take 18 Minutes to Establish a 1RM Bench Press OR 18 MInutes to establish a 3 rep max. New athletes do 6 sets of 5 with perfect form
Suggested time and reps below. You do not have to follow the times exactly, especially as you get near your max.
Suggeted time
Every 2 minutes x 6-10 sets
Ideal jumps:
5 reps at 50%,
3 reps at 60%,
3 reps at 70%,
1 rep at 75%,
then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:
Level 1: Close Grip Bench Press / Floor Press / Dumbbell Bench Press at a challenging and technically sound load
Hotel Gym / Travel: Take 15:00 to build to a heavy set of 3 Dumbbell Bench Press or Dumbbell Floor Press for the day



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Workout

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"The Devil Wears Prada"

For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chest to Bar Pull-Ups Each Round

Score = Rounds + Reps

Dumbbell: 50/35lb, 22/15kg


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Level 2:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chin Over the Bar Pull-Ups Each Round
Dumbbell: 35/25lb, 15/12kg


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Level 1:
10:00 AMRAP
2-4-6-8-10
Single Arm Dumbbell Snatch
Lateral Burpees over the Dumbbell
8 Banded Pull-Ups or Ring Rows Each Round
Dumbbell: Light to moderate load, choice


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Masters 55+:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
8 Chin Over the Bar Pull-Ups
Dumbbell: 30/20lb, 14/9kg
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"The Devil Wears Prada" is a workout that rewards athletes who think one round ahead. The ascending ladder means the workload compounds every round, and athletes who go out unchecked in rounds one and two will find the eight and ten rounds feeling significantly heavier than they need to. The Single Arm Devils Press is a key target point to pace, so protect your mechanics on these from the first rep: keep the dumbbell close to the body on the snatch finish, drive from the hips, and avoid muscling the bell overhead with the shoulder. The Lateral Burpees are short and should be treated as a transition tool, not a rest break. Get over the dumbbell and get your hands on the bar. The 10 Chest to Bar Pull-Ups are the same every round, so settle into a rhythm early, whether that is unbroken or two fast sets, and protect that standard as long as possible.

Modifications / Adjustments
Single Arm Devils Press: Reduce load as first adjustment / then work to keep the volume lower by reducing reps and only make a jump in volume on every other round.
Lateral Burpees over the Dumbbell: Reduce reps as first adjustment / move to traditional burpees or elevated burpees if needed.
Chest to Bar Pull-Ups: Reduce reps to 7-8 as first adjustment / Chin Over the Bar Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups / Ring Rows

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