Strength:
Bench Press Against Doubled Mini (Over 200 lb. Max) Bands - 35% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods
92.5lb, doubled red bands
Bench Press Straight Weight Top Set Increasing 5lb From Last Week
Bench Press Straight Weight Top Set Increasing 5lb From Last Week
5x210lb medium grip - best this has felt, speed work beforehand made it a lot easier to be explosive for this set
Accessory:
From Hang, Snatch Pull to Chest with Pause at the Top (on Toes) - 5x5
35lb, these were tough, my internal shoulder rotation sucks
"T-Bar" Rows - 4x10
Accessory:
From Hang, Snatch Pull to Chest with Pause at the Top (on Toes) - 5x5
35lb, these were tough, my internal shoulder rotation sucks
"T-Bar" Rows - 4x10
95lb
One Arm DB Rows - 4x10 Per Arm
One Arm DB Rows - 4x10 Per Arm
66lb, these were also tough, but good for the upper back
Core:
Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets. Black
Black band
WOD:
Core:
Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets. Black
Black band
WOD:
Suffer:
21-18-15-12-9-6-3:
Back Squats (155/105)
Pull Ups
Shoulder to Overhead
*40 Double Unders after each set
32:57 - this was horrendous, I guess that's to be expected for a workout named "Suffer," squats and pull ups unbroken, STO in sets of 4
Finisher:
Bamboo Bar Bradford Presses w/Hanging KBs - 4x25
10lb with doubled red bands
21-18-15-12-9-6-3:
Back Squats (155/105)
Pull Ups
Shoulder to Overhead
*40 Double Unders after each set
32:57 - this was horrendous, I guess that's to be expected for a workout named "Suffer," squats and pull ups unbroken, STO in sets of 4
Finisher:
Bamboo Bar Bradford Presses w/Hanging KBs - 4x25
10lb with doubled red bands
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