Warm-up:
-over and backs, 10 push-ups, shoulder swings (dynamic) 10 back 10 forward each arm
Lift #1: Bench Press 4 sets ascending weight by 5-10 lbs.
Rep scheme: 12, 10, 8, 6 (increase weight each set while maintaining speed and ROM)
Example: Warm-up, 135lbs x12, 145lbsx10, 160x8, 165x6.
Lift #2: Close grip barbell press 2x20 at the same weight. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
21, 15, 9 for Time
-Goblet Squat (K.B., 53 or 35)
-Dumbbell Push-Press (20lbs or 45lbs)
-Kipping pull up
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs.
-JD
Did 5x5 deadlift @ 275-335 since my shoulder is a little tweaked. Subbed GHD for push-press in the metcon.
ReplyDelete45x12,95x12,105x10,110x5,110x5.
ReplyDeleteMetcon:11:40. 1st and 3rd sets were unassisted pu's and 2nd was bb.
Kendra joined us for the metcon. She did wonderfully!
Bench Press
ReplyDelete185x12
195x10
215x8
225x6
Close Grip
135x20
135x19
Couldn't get #20! Had closer grip for 2nd set.
Metcon
35#DB/50#KB
5:01