Mon. July 25, 2016

531Benchpress

Warm-up

3 Mins Max Reps BURPEES!!!
*Mash Pecs and back

Weightlifting

Bench Press 

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

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

Board Press 

Close-Grip Board Press
1xMax Reps, @70%
1xMax Reps, @50%
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

ACCESSORY WORK

Metcon (No Measure)

Pullup Progession:
10 Min Running Clock:
E2M (every 2 minutes) for 5 rounds,
Max reps strict pullups in 30 seconds
Rest 30 seconds

Max reps Vups in 30 seconds
Rest 30 seconds

At 11 mins
1xMax reps kipping pullups NO BANDS → Max reps Pushups

-then

Tabata Alternating:
Banded Bicep Curls
Banded tricep Pushdowns

Cool Down

Child’s Pose
Scorpions