Mon. August 8, 2016

531Benchpress

Warm-up

2x
Partners:
One partner assault bike 10 calories, one partner ring rows.
Switch
One partner assault bike 10 calories, one partner pushups.
Switch
*Mash upper body

Weightlifting

Bench Press 

Add 5lbs.
Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
Working sets
2x5 65%
2x5 75%
1x5+85%

Bench Press (Close-Grip) vs. Bands 

*grip should be just outside the shoulders, close to the chest, but not so close that their hands interfere with the barbell touching their chest. At locations where you have power racks (sc and sj) set up the bench inside the rack and use the pins along the bottom of the rack to attach the bands to. At other locations, use a band wrapped around the underside of the bench and around the bar.

Close-grip vs bands
2xMax reps @55%

ACCESSORY WORK

Metcon (No Measure)

Pullup Progression:
11 min Running Clock:
3 min EMOM
Max reps kipping pullups in 25 seconds, max reps v-ups until :50 seconds (10 sec rest)
At 3 mins on the clock-
8 min EMOM alternating mins
3 strict Pullups, then hollow hold until :50 seconds (10 sec rest) on odd minutes
10 kipping pullups on even minutes

-then

3x
Max Time DB Iron cross hold (20/15)

Cool Down

Scorpion
Thread the needle
Angry cat/Cow