Workout 09/17/21


9×3 speed banded bench press

@50% 1RM 

30” rest between sets

Red + 200 org -200

*3×3 narrow / 3×3 regular / 3×3 wide

1×8 top set narrow grip 

Starts at 70% 

+5lb each week


For time:

50/35 cal ski

50 toes to bar

50 push ups

100 double unders

50 push ups

50 toes to bar

50/35 cal ski

Power Hour: 

Open 16.4

AMRAP in 13 minutes

55 Deadlifts (225/155 lb)

55 Wall Ball Shots (20/14 lb)

55 calorie Row

55 Handstand Push-Ups


3x8ea alternating SA DB bench

3×12 close grip floor press 

4×12 barbell upright row

4×12 barbell bent over row

4×1’ weighted Chinese plank

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