Speed/Strength
A.Press @45% + 25% chains (draped over bar ends) - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
115lb + ~15lb in chains
B. Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. 180lb
Accessory
Flat DB Press - 8RM (in 3-4 sets maximum)
79lb DBs
One Arm DB Rows - 3x10 Per Arm
50lb-60-65
Bent Over Barbell Rows - 3x10
115lb
Low Rows (Cable or banded) - 3x15
Green band; 2x green band; 2x green band
Abs
GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward
A.Press @45% + 25% chains (draped over bar ends) - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
115lb + ~15lb in chains
B. Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. 180lb
Accessory
Flat DB Press - 8RM (in 3-4 sets maximum)
79lb DBs
One Arm DB Rows - 3x10 Per Arm
50lb-60-65
Bent Over Barbell Rows - 3x10
115lb
Low Rows (Cable or banded) - 3x15
Green band; 2x green band; 2x green band
Abs
GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward
PVC; 15lb barbell, 35lb barbell
WOD
EMOM of: 1 Thruster, Adding 1 Rep Per Round until Failure (95/65) + 5 Chest to Bar Pull Ups
Failed round of 12 (12 thrusters + 1 C2B)
Finisher
Incline Reverse Flys + Windmills - 3x20 Each
WOD
EMOM of: 1 Thruster, Adding 1 Rep Per Round until Failure (95/65) + 5 Chest to Bar Pull Ups
Failed round of 12 (12 thrusters + 1 C2B)
Finisher
Incline Reverse Flys + Windmills - 3x20 Each
5lb plates; 2.5lb; 1.25lb
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