Strength
Bench Press Against Mini Band - 45% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods
105lb
Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max.
165lb
Accessory
Incline SIngle Arm DB Press - 10RM (in 3-4 sets) Per Arm
40lb-50-55x (6 x right, 8 x left)
Pull Ups Against Band (Micro Mini/Mini) - 3x Max Reps
10-9-8
One Arm DB Rows - 3x10 Per Arm
3x10 @ 55lb
Inverted Ring Rows + Max Band - 3x10
1 red per side, 1 red + 1 blue per side, 1 red + 1 blue per side
AB
Standing Heavy Band Crunches - 3x50
Black band - these were sweet
WOD
For time:
21 Deadlift (155/115)
21 Pull-ups
Row 750m
15 Power clean
15 Pull-ups
Row 500m
9 Push press
9 Pull-ups
Row 250m
13:37 - push jerks instead of push press
Finisher
Incline Reverse Flys + Windmills - 3x20 Each
Skipped
Hamstrings mad sore today (Weds) from Mon's deadlifts, GHR, and lunges. Stupid DOMS.
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