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WEDNESDAY 191023

Warm-up:

Individual..

Bike 3 Minutes
Foam Roll 2 minutes

Group…

Coaches Choice

 

Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Jumps Over Dumbbell
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
5 Strict Pull-Ups

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

Mobility:

Mash Lats and/or Banded Lats
Roll posterior
Couch Stretch

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