CC 9/30/14 (Pensacola)

Strength
A. Bench Press Against 80 lbs. hanging chains - 40% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close)

95lb + 2 red bands per side (no chains at gym)

B. Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

175lb

 

Accessory
C. Push Press - 5RM

185lb

D. Strict Pull Ups + 5 lb. Ankle Weights - 3x Max Reps
13-11-10 10lb dumbbell

 

E. "T-Bar" Rows - 4x10
Skipped - time constraint

 

F. Barbell High Pulls - 4x10
Skipped - time constraint

 

Core
Barbell Overhead Sit Up - 1RM
Skipped - time constraint

 

WOD
For Time:
10 Muscle Ups
50 C2B Pull Ups
50 Push Press (115/85)
50 Burpee Box Jumps
50 GHD Sit Ups
50 Unbroken Double Unders
10 Muscle Ups
27:13

 

Finisher
Banded Straight Arm Pulldowns + Band Face Pulls - 3x25 Each

Blue band