Workout 01/29/21

Strength:

Banded bench press 

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

1×8 wide grip top set (no bands)

-70% 1RM on bar, will add 5lb each week made

Conditioning:

30-25-20-15-10-5

Burpees

Pull ups

MB Russian twist 20/14

Accessories:

3×12-14  narrow grip duffalo bar bench press

3×16-20 seated DB Arnold press

3×12-14 Chest supported dB incline row 

4×10 strict Toes to bar

4×1’ Earthquake Bar wide grip Bench Press (constant controlled movement)

Cardio:

For Time:

10 rounds

15 cal ski

3 Ring muscle ups

Power Hour

For Time

Buy-In: 2,010 meter Row

Then, 2 Rounds of:

11 Dumbbell Hang Power Snatches (2×50/35 lb)

18 Dumbbell Front Squats (2×50/35 lb)

Directly into:

32 Devil Presses (2×50/35 lb)

Then, 2 Rounds of:

3 Arana Complexes (2×50/35 lb)*

24 Double Dumbbell Deadlifts (2×50/35 lb)

Finally, complete:

1 mile Run with Weighted Vest and Facial Covering (20/14 lb)

*1 Arana Complex consists of: 1 Dumbbell Squat Clean, 1 Dumbbell Front Squat, 1 Dumbbell Push Press, and 1 Dumbbell Thruster

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