Workout 02/19/21

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

+15lb 

Week 3

Conditioning:

5 rounds

500m row

20 pull ups

15 ab mat sit ups

10 strict ring dips

Power Hour:  

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Then:

1-rep-max clean and jerk
6-minute time cap

Accessories:

3×15-18  DB bench press

3×12 DB decline bench press

3×30 band forward raise  

4×10 strict Toes to ring

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

Cardio:

For Time:

25’ AMRAP

20 cal ski

5 strict pull ups

3 bar muscle ups

1 legless rope climb

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.