Monday, July 25

July 25, 2016

 

Bench Press (3 x 3)

 

Start working @

5 reps 40%

5 reps 50%

5 reps 60%

3 reps 70%

3 reps 80%

3+ (AMRAP) X 90%

1 RM Bench Press

-SUPERSET w/ KB/DB Fly's

-The last set is going to be 3+ reps. Set your goal to min. 3 reps.

- Write your final set's detail in the comment section

 

KB/DB Fly (4 x 5)

-Use the same bench to perform the skill.
-Use 2 KB/DB's

 

Metcon (AMRAP - Reps)

5 rounds of:

:30 ME Wall Balls(20/14)

:30 ME Burpees

:30 ME C2B-Pull Ups

:30 Rest

Rx+ (30/20), MU(Bar/Ring)

Scale Pull-ups w/ Jumping Pull-ups or Ring rows

Barbell Curl (4 x 7)

Make sure to get full extension, add weight with good form and ROM

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