Mon. July 4, 2016

531Bench press

Metcon (No Measure)

Warmup:

Reps For AMERICA.

3x
6 (July) Pushups
4 (4th) Burpees
17.76 Cal Row

Bench Press:

1x10 BB
1x5 35%
2x5 40%
2x5 50%
2x5 60%

*Remember, on deload week, our focus is to reset our posture and position, as well as allow our bodies to recover. Be sure to have a powerful concentric and a controlled eccentric.

4x5
DB Bench Press Heavy
*3 Count Pause on your chest...Stay on tension throughout the movement!

Tempo Pushups
4, 30 second rounds.
-5 second decent, fast up.
-Rest 1 minute between sets

*Scale your pushups as much as needed. NO KNEES. Elevate yourself on a box if needed.

3x20

Band Pull Aparts until your chest feels Freedom.