Monday 09/26/22

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 20lbs 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 20lbs on top of 70% (week 4)

– Regular Grip

– Immediately after the last banded sets

Conditioning:

20’ AMRAP

5-10-15-20-25-etc…

Handstand Push-ups

1 Round

50 Double-Unders

10 Hang Power Cleans 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:

5 Rounds

30 GHD Sit-ups

20 Ring Rows

750m/600m Row

Weightlifting:

Snatch

A. 3 Power Snatch w/Hold 3” (depth 2”, 4, 6”) into Overhead Squat

– 2×50, 2×60, 2×70, 1×75

– you will complete each power snatch to depth while riding it into a overhead squat after the 3” hold

– keep form intact

B. 8’ EMOM Snatches @60

4 Snatches

– keep form throughout Emom

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