Workout 04/23/21

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

-move to 1×2 narrow grip if failed 1×5

+55lbs 

Week 10

Conditioning:

For time:

8’ AMRAP

10 hang power clean 115/80

5 burpee over the bar

30 double unders

1’ rest

8’ AMRAP

10 Cal ski

5 hand release push ups 

1 rope climb

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

Power hour:

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (115/85 lb)

100 Power Snatches (95/65 lb)

100 Overhead Squats (75/55 lb)

10 Man Makers (2×20, 35/25)

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