Take 7-8 sets and progressively build to a 1RM Floor Press. Floor press is great for building up the triceps which most people lack in strength. This applies to all overhead movements. Grip should be just inside of shoulders and elbows should stay tight to the body.
STRENGTH
Floor Bench Press: Work up to a 1RM. Rest 2:00
– Take 6-8 sets to build to a max.
– Beginner: 5 x 5, adding weight if form permits.
WOD
“Up the Wall”
AMRAP 11:
1 Rope Climb
10 T2B
15 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chin-ups)
L2: (55, 25) (3 Strict BA Chin-ups)
L1: (45, 25) (8 Ring Rows)
Extra Credit
Rolling Tricep Extensions: 3 x 15. Rest 60s.