Mon. Mar 20, 2017

DE UPPER

Warm-up

3x
10 DB Bench Press
10 DB Shoulder Press
10 Band Pull aparts
10 Cal Assault Bike SPRINT

Weightlifting

Red: Bench Press

Close-Grip Bench press 

White/blue:
Close-Grip Pause Bench Press
6x6 @55%
4x6 @60%
3x6 @65%
*First three reps 2 count pause, next three reps, fast.

DB Bench Press 

DB Bench Press 3xMax reps (at least 12 reps per set)

SWOD - Strength WOD

Open Option:
7 min AMRAP:
7 S2O (100/70)
7 Front Squats
41 Double Unders
-then
3 mins to find heavy 1 Power Jerk

PPT Option:
5 min Amrap:
5 Push Press AHAP
10 Pushup
30 Double unders
-then
5 mins to find heavy 1 Power Jerk
*For both swods, the amrap overhead comes from the ground. The power jerk after can come from a rack.

ACCESSORY WORK

1xMax Reps Dips
2xMax reps assisted dips

3x
20 Facepulls
Lotsa Hammer Curls