Workout 04/16/21

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:

For time:

20’ time cap

80 Handstsand push ups

60 ghd sit ups

40 pull ups

40 cal ski

60 little bigs

80 burpees

Power Hour:

15 Minutes to build to a heavy complex

1 Power clean + 1 front squat + 1 push jerk

THEN:

“Wise Men”

3 Minute AMRAP

Macho Man (135#/95#)

-Rest 3:00

3 Minute AMRAP

Macho Man (155#/105#)

-Rest 3:00

3 Minute AMRAP

Macho Man (185#/135#)

*1 Macho Man complex equals 3 power cleans + 3 front squats + 3 push jerks*

Accessories:

3×12 DB bench press

3×10 DB incline bench press

3×10 deficit strict handstand push up

3×8 strict ring dip   

5×15 Turkish sit up 15/10

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