Monday 09/18/22

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 set

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:

8 Rounds

14/12 Calorie Skierg

12 Burpee Over Bar

10 Push Press 115/80

Accessories:

5×12 Shoulder Press

5x12ea Alternating Single Arm Seated Dumbbell Arnold Press

3×18 Lat Pull Down

3×12 Barbell Seal Row

4×25” Ring L Hang Flutter Kicks

Cardio:

300 Calorie Row

E3MOM

5 Chin-ups

10 Ring Push-ups

20 Body Weight Russian Twist

Weightlifting:

Snatch

A. 1RM Snatch

– 3×50/3×50/2×65/2×70/2×80

1×85/1×90/1x?/1x?/1x?/1x?

– 20’ to build

– keep form intact

B. 8’ EMOM Snatches @60

4 Snatches

– keep form throughout Emom

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