WORKOUT 09/22/20

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:

8 rounds

10 bench press 115/80

10 little bigs

10 cal row

ACCESSORIES:

3×12-14 bench press

3×12-14 BB skull crushers

3×12-14 BB tempo bent over row(fast up, 3” down)

4×15 MB Russian twist + sit ups

1×100 band tricep pull downs

CARDIO:

10 rounds:

30 cal ski

15 ghd sit ups

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