Stength:
Bench Press Against Mini Bands, to a 1 Board - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
125lb
Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.
185lb
Accessory:
Barbell Strict Press - 5RM
125lb lol
Weighted Strict Pull Ups - 8RM
44lb
Chest Supported (Flat) Swiss (Multi-grip) Bench Bar Rows (Middle Grip) - 4x10
113lb-133-133-133
Banded Lat Pulldowns - 4x20
1x doubled red band per side
Core:
Cable (or Heavy Band) Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
Black band from top of squat rack
WOD:
EMOM:
Odd Minutes: 10 Calorie Row
Even Minutes: 2 Deadlifts (225/155), Adding 2 Reps Per Round, Until Failure
15/20 dead lifts (105 total deadlifts)
Finisher:
Standing Bradford Press with Bamboo Bar + Hanging KBs - 1x100
Blue band + 10lb per side
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