Workout 04/02/21

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

-move to 1×5 regular grip if failed and continue to add each week

+40lbs 

Week 7

Conditioning:

2 rounds

500m ski

15 handstand push ups

15 toes to bar

2 rounds

500m row

15 pull ups

15 v ups 

Power Hour:

20 minute AMRAP

3 burpees

6 hang power cleans (95/65)

9 push press (95/65)

3 burpees

9 hang power cleans

12 push press

3 burpees

12 hang power cleans

15 push press

3 burpees

15 hang power cleans

18 push press

continue to add 3 reps to the cleans & presses until time is u

Accessories:

3×15 ring push ups

3×10 barbell skull crushers

3×12 chin up

3×12 overhand barbell 7’s(7 top curl/7 bottom curl/7 full curl)   

5×16 single leg toes to ring

Cardio:

For Time:

1000-800-600-400-200

Ski erg

5-4-3-2-1

Rope climb

*10 MB GHD sit ups after each set 20/14

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.