WORKOUT 09/11/20

STRENGTH:

9×3 speed banded bench press @50% 1RM

(3×3 narrow 3×3 regular 3×3 wide)

Red + 200 org -200

30” rest between sets

1×8 narrow grip bench press top set(no bands) @70% will go +5lb each week made

Or 

1×5 regular grip bench press top set if failed

Or 

1×2 wide grip bench press if failed both narrow/regular

CONDITIONING:

16’ AMRAP

5-10-15-20-25…

DB floor press

Burpees no jump

*after each round completed

10 sit ups

20 double unders

POWER HOUR:

“9/11 Tribute”

For Time:

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

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