Workout 02/05/21

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:

18’ AMRAP

50m Dual overhead DB carry 50/35

50m farmers carry

15 GHD sit ups

10 chest to bar 

250m row

Power Hour:

“Fight Gone Bad Championship”

5 Rounds

1 minute each for max reps:

Wall Balls (20/14)

SDHP (75/55)

Box Jumps (20”)

Push Press (75/55)

Row (calories)

*Rest 1 minute between rounds

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

10 cal ski SPRINT

3-5 bar muscle ups

1’ rest between rounds

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