Mon. Oct 3, 2016

PPT Bench Press

Warm-up

In partners, 4x25 sec stations: 1 partner on ring rows 1 on push up
First 5 sec hold either the bottom of a push up or top of ring row (on tension!) Next 5 sec hold the top of push up and bottom of ring row, next 5 seconds hover in the center, next 10 AMRAP. Then switch
*10 second transition
Then 1minute max reps burpee
*MASH UPPER BODY

Weightlifting

Bench Press 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x3 60%
1x3 70%
1x2 80%
1x1 90%
Magic Set:
PR

ACCESSORY WORK

Metcon (No Measure)

*10minutes
For Time:
20 Manmakers AHAP
*Aim to get 4-5 reps per minute
*Should be a 5minute workout or less

-Then

4x4 Tempo Pull ups
*In partners, one person assists the other to get chin over the bar, then gives a 4 second count for their partner to slowly lower.
*First set pull up grip, Second set chin up grip, third and fourth set alternate grip
*1 min plank hold between sets