Tuesday 10/04/22

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 30lbs on top of 70% (week 7)

– 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 30lbs on top of 70% (week 7)

– Regular Grip

– Immediately after the last banded sets

1×2 Top Set (no bands)

– only if failed 1×5 top set

– 70% 1RM Bench Press Regular

– Increase 30lbs on top of 70% (week 7)

– Narrow Grip

– Immediately after the last banded sets

Conditioning: 

5 Rounds

20 Pull-ups

10 Toes to Bar

20 Push Press (75/55)

10 Burpees Over the Bar

Accessories:

4×15 Banded Dumbbell Bench press

4×12 Chin-ups

4x10ea Single Arm Alternating Dumbbell Skull Crushers

4×10 Strict Bar Dips

1×100 Band Tricep Pull Down

1×100 Bench Position Band Pull Aparts

10’ EMOM: 8 Weighted GHD Sit-ups

Cardio:

10 Rounds

10 Calorie Skierg

5 Bar Muscle-ups

10 Calorie Skierg

10 Toes to Bar

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