Mon. July 18, 2016

531Bench press

Warm-up

Reverse Tabata Pushups
3x10 band Pull aparts
*Mash Pecs and back

Weightlifting

Bench Press 

Warmup Sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

Board Press 

Close-Grip Board Press
2xMax Reps, @65% cycling
3 reps thin board press
3 reps thick board press
-Go back n forth between the boards for as many cycles of three as possible
-Set up like a normal close-grip bench press

ACCESSORY WORK

Metcon (No Measure)

10 min running clock:
Every 45 seconds for 7 rounds (Last set at 4mins, 30sec)
5 Strict Pullups
At 5 mins: 2min max reps v-ups
At 7mins: 1 set max reps kipping pullups, directly into 1 set max reps pushups. NO BANDS!!

Rest until 10mins-
At 10mins: 1 set max reps kipping pullups, directly into 1 set max reps pushups. NO BANDS!!

-then

3x
10 BB Curls
Max reps dips

Cool Down

Partner shoulder stretches