Workout 10/08/21


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 reg grip 

Starts at 70% 

+25lb this week


For time:

4 rounds

30 GHD sit ups

25 pull ups

20 SA devils press 50/35


Power Hour:


5 Rounds for Max Reps

Hang Power Snatches (3/4 Bodyweight)

Handstand Push-Ups

Rest as needed between rounds.


3×8 1 ½  bench press

3×12 close grip pull ups 

4×12 parallel bars deficit push up 

4×12 inverted barbell row

4×1’ weighted Plank 45/35

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