Mon. Mar 27, 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
4x6 @60%
3x6 @65%
3x6 @70%
*First three reps 2 count pause, next three reps, fast.

DB Bench Press 

DB Bench Press 3xMax reps (at least 12 reps per set)
*Same weight as last week, get more reps.

SWOD - Strength WOD

5 min Amrap:
5 Floor Press AHAP (Barbell)
5 HSPU (Kipping ok)
10/7 Cal Assault Bike
*Rest 2 minutes
3 min Amrap:
5 Floor Press AHAP (Barbell)
5 HSPU (kipping ok)
-then
3 mins max reps Power Jerk @75% of established 1 from last week.
*The power jerk after can come from a rack. 3 mins only and exactly.
People should have barbells and weights ready to begin the power jerk immediately.

ACCESSORY WORK

1xMax Reps Dips
2xMax reps assisted dips

3x
20 Facepulls
Lotsa Hammer Curls