Tuesday 10/18/22

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 40lbs on top of 70% (week 9)

– 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 40lbs on top of 70% (week 9)

– 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 40lbs on top of 70% (week 9)

– Narrow Grip

– Immediately after the last banded sets

Conditioning: 

“Ski in than out”

Buy-in: 1000m/800m Ski Erg

4 Rounds

21 Handstand Push-ups

15 Toes to Bar

9 Shoulder to Overhead (135/95)

Buy out: 1000m/800m Skierg

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: 

For Time

200 Double Unders

150 Calorie Skierg

100 Burpees

50 Bar muscle-ups

*partition how you please

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