Workout 11/05/21

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% 

+45lb this week

Metcon:

For time:

25’ time cap

50 cal ski

50 GHD sit ups

50 Alt DB snatch

50 DB push press (25ea)

50 cal row

Power Hour:

“Wise Men”

3 Minute AMRAP
Macho Man (135#/95#)

-Rest 3:00

3 Minute AMRAP
Macho Man (155#/105#)

-Rest 3:00

3 Minute AMRAP
Macho Man (185#/135#)

*1 Macho Man complex equals 3 power cleans + 3 front squats + 3 push jerks*

Accessories:

3×12-15 1 ½  DB bench press

3×12 close grip chin ups 

4×12-15 handstand push ups 

4×12 inverted suppinated barbell row

4×1’ banded plank

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