Friday 09/02/22

Strength: 

9×3 Speed Banded Bench Press

– @50% 1RM Bench Press

– Red +200/Black -200

– 3×3 Narrow Grip

– 3×3 Regular Grip

– 3×3 Wide Grip

– Rest 30″ between sets

1×8 Top Set (no bands)

– @70% 1RM Bench Press Regular

– Increase 15lbs on top of 70% (week 4)

– Wide Grip

– Immediately after the last banded sets

1×5 Top Set (no bands)

– only if failed 1×8 top set

– 70% 1RM Bench Press Regular

– Increase 15lbs on top of 70% (week 4)

– Regular Grip

– Immediately after the last banded sets

Conditioning: 

18’ AMRAP 

20 Ring Push-ups

15 Little Bigs 35/25

500m/400m Row

Accessories:

Superset (Push Press/Handstand Hold)

3×18-22 Kneeling Barbell Push Press

3×30-45” Static Handstand Hold

6×5 Bar Muscle-up (30 total, looking for volume if you have to break up)*scale to C2B or Pull-up if needed. 

5×45” Band Little Bigs 

Superset (Raises)

1×50 Dumbbell Forward Raise

1×50 Dumbbell Lateral Raise

1×50 Bent Over Lateral Raise

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