Workout 11/12/21

Strength:

9×3 Speed Banded Bench Press

– @50% 1RM Bench Press

– Red +200/Org -200

– Double Loop

– 3×3 Narrow Grip

– 3×3 Regular Grip

– 3×3 Wide Grip

– Rest 30” between sets

1×2 Top Set (no bands)

– Wide Grip

– Immediately after the last banded set.

– @70% 1RM Bench Press

– add 55lbs

*Test next week

Conditioning:

25’ EMOM

1. 15/12 Calorie Ski ERG

2.  20 American Kettlebell Swings 53/35

3. 20 GHD Sit-ups

4. 20 hang muscle snatch 

5. 60 Double Unders

Power Hour:

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

Accessories:

3×12 banded push ups(go up in band tension if made)

3×12 barbell skull crushers

4×5 ring muscle ups ( sub 4×5 pull up/ 4×5 dip if no muscle up)

4×45” handstand hold 

4×1’ static GHD hollow hold

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