Workout 04/31/21

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

+60lbs 

Week 10

Conditioning:

20’ EMOM

  1. 15/12 cal ski
  2. 15 toes to bar
  3. 10 push up + 10 dips
  4. 40’ handstand walk

Accessories:

3×12 crush grip db bench press

3×10 db crush grip skull crusher

3×5 deficit tempo HSPU (51X1)

4X1’ OH Earthquake bar static hold

5×25 ab mat sit ups

Power hour:

Five rounds for time of:

15 Deadlift (135/95)

12 Hang power clean (135/95)

9 Front Squat (135/95)

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