Mon. Sept. 12, 2016

 

531Bench press

Warm-up

5 min running clock
5 Pushup
5 ring row
5 sec rig hang
*Mash upper body

Weightlifting

Bench Press 

Warmup sets:
1x10 BB
1x5 35
1x5 50
1x5 60
Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

ACCESSORY WORK

Metcon (No Measure)

Plyo-Pushups:
5, 90 second AMRAP’s
1 Strict Pullup
2 Plyo-pushups
3 Pushups
Rest 2 mins between rounds.
*Plyo pushup video https://youtu.be/s11x3f146qk
Scale the degree of plyo and pushup as needed.


Then:
4x
8 DB Hammer curls with 5 sec negative
8 DB OH tricep extentions
8 T-Bar Rows AHAP(not part of the superset)
15 Weighted sit ups