Tuesday 10/25/22

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 45lbs on top of 70% (week 10)

– 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 45lbs on top of 70% (week 10)

– 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 45lbs on top of 70% (week 10)

– Narrow Grip

– Immediately after the last banded sets

Conditioning: 

“AMRAP Sandwich”

8’ AMRAP 

250m Row

8 Burpees Over the Dumbbell 

10 Renegade Row 2×50/2×35

1’ Transition

8’ AMRAP 

250 Skierg

8 Dumbbell Push Press 2×50/2×35

10 Pull-ups

Accessories: 

DEU

2×20 Close Grip Bench Press

3×25 Dumbbell Floor Press

3×20 Inverted Rows

3×20 Standing Dumbbell Lateral Raises

3xME Toes to Bar

Cardio: 

5 Rounds 

30 Calorie Skierg

15 Burpees 

2 Rope Climb (no jump)

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