CC 10/28/14

Strength:

Bench Press Against Mini Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

135lb

 

Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps adding 5lb from last week

195lb, gotta be a PR of some sort

 

Accessory:

Incline DB Press - 3x8

50lb-55-60

 

Chest Supported (Flat) Dumbbell Rows - 4x10

50lb-55-55-55

 

Banded Lat Pulldowns (PVC in 2 bands choked from above) -  4x20

Red + blue bands; choked from high pull up bar    

 

Banded Straight Arm Lat Pulldowns (Standing. PVC in 2 bands choked from above) - 4x20        

Red, blue, blue kneeling, blue standing; choked from high pull up bar

 

Core:

Plank Against Max Band Tension - 4x1 Minute                        

Bands crossed in X pattern on lowest rungs of squat rack:

2 greens (hands), 2 greens (elbows), 2 greens (elbows), 2 greens + 1 red (elbows)

 

WOD:

3 Rounds for Time:

20 Wall Balls (20/14)

20 Burpees

20 Push Press (65/45)

20 Pull Ups

 

12:18

WB 20; 20; 10-5-5

PP 20; 10-10; 10-10

PU 20; 20; 20

 

Finisher:

Medium Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)

18lb kb