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Monday September 10, 2018

9
Sep

Monday September 10, 2018

Mobility/Activation: x 3
A. 5 cal ski or bike (arms only)
B. 15 band pull aparts
C. 10 empty bar bench press

Strength: 1RM Bench Press

20:00 to find a new 1 rep max in the bench press

Suggested Warm-Ups: 50% x 5 60% x 5 70% x 5
Working Sets: 80% x 3 90% x 2 95% x 1 100%+ x 1

 

Conditioning:

 

2rds of

50ft single kb front rack carry

30 kb swings (American)

30 hand release push ups

30 kb swings (American)

30 burpees

 

Front rack carry is on one side first then the other side for the next round

 

C: 53/35, hand release push up

P: 45/25, regular push ups

F: 45/25, any scaled push up

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