Mon. August 1, 2016

531Benchpress

Brief

We're back to a lovely deload week! We will be switching up the logistics of the sessions for this week. We will be getting our sweat on first, then lifting our weights, second.

If any of you haven't been able to hit your numbers, talk to your coach! We need to reset you so that you can continue to grow.

Warm-up

Partners,

2x
1 partner ski erg 5 calories
1 partner ring row until other is done

Switch

2x
1 partner ski erg 5 calories
1 partner pushups until other is done

Primer

10 minute Running Clock
10 rounds of-
15 Seconds work, 15 seconds rest, alternating:
Strict Pullups
V-ups

Weightlifting

Bench Press 

1x10BB
1x5 35%
2x5 40%
2x5 50%
2x5 60%

ACCESSORY WORK

Metcon (No Measure)

**4 MINUTE CAP**
21-15-9
Thrusters (75/45)
Pullups/Ring Rows

-then

3x max reps Ring Pushups
Rest as needed between sets

Cool Down

Lotsa chest expansion, Shoulders, back stretching