Thu. Dec 1, 2016

ME Upper

Warm-up

Partners:
2x
Band pull aparts
Bear crawl down n back
Switch
2x
Band pull aparts
Spiderman crawl down and backwards back
Switch

Bench Press vs Chains 

80%x3
Then add chains
3x3
*Work up to 80% bench press for 3 reps.
*Then add chains for the 3x3. Add chains every set.

OR

Push Press 

3rm
1xAMRAP @90%
1xAMRAP @80%

Metcon

Buy-in, 1 minute max reps floor press @50% 1rm bench press.
5 min AMRAP:
1 Rope Climb
5 Pushups
Buy-out 1 minute max reps floor press @50% 1rm bench press.

ACCESSORY WORK

3x
12 T-bar rows
1 minute DB Shrugs AHAP
5 Drop sets, DB Skull Crusher