Workout 10/22/21

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

1×2 top set wide grip 

Starts at 70% 

+35lb this week

Metcon:

20’ EMOM

6 handstand push ups

6 toes to bar

Power Hour:

5 Rounds

4 Minute AMRAP

5 Squat Cleans

5 Push Jerk

5 Push Ups

*1 Minute rest between rounds

Accessories:

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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