Workout 09/24/21

Strength:

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 reg grip 

Starts at 70% 

+20lb each week

Metcon:

20’ EMOM. 

  1. Bench press 95/65
  2. Ski erg
  3. Ring dips
  4. GHD sit ups

*Score is max reps. 

Power Hour:

“Bar Fight”


3 Rounds for max reps


1:00 Thrusters (95#/65#)


1:00 Power cleans (95#/65#)


1:00 Box jump overs (24″/20″)


1:00 Pull-ups


1:00 Calorie bike


1:00 Rest

Accessories:

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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