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WEDNESDAY 180801

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Lax to Pecs/Shoulders

Group…

12 Dislocates

12 Good Mornings

10 Scorpions

10 Scap Push Ups

10 Push ups

Review the Bench Press and warm up

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets):

Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

 

Fitness:

Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees

 

Performance:

Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Time cap of 13 minutes.

 

Mobility:

LAX to Pec

10 Dislocates

Banded Lat and Shoulders

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