Mon. August 22, 2016

531Benchpress

Warm-up

3 minutes AMRAP:
3 Burpee
3 Ring row
*mash upper body

Weightlifting

Bench Press 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 65%
1x5 70%


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

Close-Grip Bench press 

2xMax Reps @65%
*same weight as last week, without bands this time

ACCESSORY WORK

Metcon (No Measure)

Pullup Progression:
Every 45 seconds for 10 minutes:
3 Strict Pullups
4 burpees on rounds 1-4 (last round of 4 at 2:15), 5 burpees rounds 5-8 (last round of 5 at 5:15) 6 burpees on rounds 9-12 (last round of 6 at 8:15). Max reps burpees on the last round, at 9:00 minutes, ending at 10:00
Rest 2 Minutes
At 12 minutes
Max reps kipping/butterfly in one minute (do not have to be unbroken)
Rest 1 minute
At 14 minutes
Max reps kipping/butterfly in one minute (do not have to be unbroken)
Rest 1 minute
At 16 minutes
2 minutes MAX REPS BURPEES

-then

Tabata
Banded Curls

Cool Down

Banded shoulder stretches