Thu. May 12, 2016

Weightlifting

Bench Press 

Warmup
1x10 BB
1x10 35%
Working sets
2x5 40%
2x5 50%
2x5 60%

*Focus on perfect posture and position here, and remember to be FAST on the concentric

ACCESSORY WORK

Metcon (No Measure)

5 Rounds,
30 seconds Assault Bike Arms ONLY AFAP
5 Evil Wheels

NFT
4x
Max Reps DB Bench Press (10-15 rep range)
12 Hammer Curls
12 Tricep Kick Backs

Cool Down

Banded stretches on the rig

Attach a band to the rig and stretch each arm open and away, then across your chest.

Then stretch up and open, and then turn away from the rig, arm down by your side, palm facing back, hips open