DCF Tues

Strength

A. Strict Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3

75lb against 1x red on each side with pins raised ~12 inches off ground

 

B. Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. 

170lb

 

Accessory

C.  Ring Push Ups Against Max Band - 3x15

2x green, 2x green 13-2, 1x green + 1x blue 11-3-1

 

D. Chest Supported (Flat) Barbell Rows - 4x10

95lb-125-125-125

 

E.  Banded Low Rows - 4x10

1x green, 2x green for remaining sets

 

F.  Banded Lat Pulldowns - 4x10

1x red on each side, 1x red on each side doubled up for remaining sets

 

Core

G. GHD Sit Ups Against Band - 3x20

1x red, 2x red, 1x red 

 

WOD

5 Rounds:

10 Push Press (155/115)

10 Bent Over Barbell Rows (155/115)

10 C2B Pull Ups

20 Burpees

 

24:04  - push press were rough, mostly done in sets of 3

 

Finisher

Thumb Down Rear Delt DB Raises - 4x20 Per Arm

5lb

 

Delts feel wrecked today