Mon. June 20, 2016

531Bench press

Warm-up

Partners:

30 sec stations,
Burpee
Ski Erg or Bike
Switch

-then

10 cal ski erg or bike
Hollow hold

*Mash pecs/upper back

Weightlifting

Bench Press 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working sets
2x3 @70%
2x3 @80%
1x3+ @90%

Floor Press 

4x10 Floor Press @60%

ACCESSORY WORK

Metcon (No Measure)

Pullup Progression:
8min EMOM:
4 Pullups.
-Scale accordingly, first to bands, then to ring rows. They must be done strict and unbroken.

*After pullups are finished and up to 45 seconds of every minute, perform max reps situps.
-Keep posture and position tight. Keep chin neutral, NO CHIN REACHING. Keep body hollow. Keep shoulders engaged.

-then

Rest 2 Minutes

-then

2x
max Reps Supine Ring row (scale to any version of ring row)
Max reps Push ups.
-Perform this as a superset, meaning finish the ring rows and go immediately into pushups. Then rest as needed to recover before the next set.

3xSuperset
10 BB Curls
10 Overhead Extensions
*Switch immediately from curls to overhead extensions. Rest as needed between sets. Ideally use the same weight for both.

Cool Down

Chest Stretches

https://youtu.be/gj3XQE9rWOg

Check out this awesome youtube stretching video with soft music, and a creepy old man.