Workout 04/09/21

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

+50lbs 

Week 10

Conditioning:

8’ AMRAP

Buy in: 50 cal ski

AMRAP
5 burpees

10 ring dips

1’ rest

8’ AMRAP

Buy in: 50 cal row

AMRAP

5 hand release push ups

10 toes to bar

Power Hour:

AMRAP in 10 minutes

30 Thrusters 75/55

30 Thrusters 135/95

30 Thrusters 165/115

Max Thrusters 205/145

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

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