banner

TUESDAY 191029

Warm-up:

Individual…

Skip Rope 2 minutes
15 Disclocates

Group…

10 Downward Dog to Upward Transitions
10 Scorpions
10 Push ups
10 Glute Bridges
30 Sec Plank Hold

Review the Bench Press and then build to starting loads…..

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 7 – 1 rep @ 101+%

Fitness:

75 Cal Bike for time.

Performance:

2000m Row for time.

Mobility:

Mash lats on Roller
Roll Posterior
LAX to Shoulders and Pecs

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin