Mon. June 27. 2016

531Bench press

A huge thank you to everyone who came out and participated and/or volunteered this weekend, making the SmackDown a success! It was a lot of fun and an honor to be there with y’all. Special thanks to Raphael for giving us the space at Redwood City last minute, to Janet for rallying a great group of people from HGST, to Melinda and Kim for volunteering to judge the event, to Allsun for helping with logistics and especially to Andy and JD for letting us use their wodbrains program again to keep score and provide real-time updates on the internet. I had a cool idea, but nothing would have happened if it weren’t for all of you. Thank you!!

-Week 3 of our current cycle, back to the HEAVY METAL week! We’ll still deadlift off blocks and we’ll continue our pullup progressions.

Warm-up

3min Fighter Warmup,

3x10
Pushups
DB Press
Band Pull apart
*Mash Pecs

Weightlifting

Bench Press 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 70%

Working sets:
1x5 75%
1x3 85%
1x1+ 95%

Floor Press 

2xMax Reps Floor Press @65%

ACCESSORY WORK

Metcon (No Measure)

14 minute running clock:
6 min EMOM
5 pullups
*Strict, Do not have to be unbroken, maintain posture/position

-then
Immediately 2 minutes max reps v-ups

-then
Immediately 2 minutes max reps pullups.
*Kipping allowed IF they have true pullups. Otherwise, negatives or ring rows. NOBANDS.

-then
Rest 2 minutes then repeat 2 minutes max reps pullups.

-then
3x8-12 reps
Flat Bench DB Flyes

Cool Down

Banded Shoulder stretches on the rig