Friday, September 27, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×20″ Battle Rope
then
  • 3×7 Band Bench Press

 

Strength/Skill:
  • Bench Press – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time
 
  • 10-9-8-7-6-5-4-3-2-1 Dip / Push-up
  • 1-2-3-4-5-6-7-8-9-10 Snatch 95/63 / DB Snatch

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press – 90%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.