Warmup: upper body sled (1.5 plates)
Main:
Bench: 45x25, 95x10 add bands: 45x5, then: 3x60%x3 (narrow), 3x60%x 3 (neutral), 3x160%x3(wide)
Assistance:
KB tri-ext: 1-minute x3 @ 35#
Heavy bent-over 1-arm DB rows 3 x alot:
banded tri push-downs: 3x25
hammer curls: 3 x 35# x max pump
stretch shoulders and pecs
Conditioning:
15min amrap
Row 300 m
7 pushpress 135#
10 Box jumps 30inch
1 comment:
Warmup: upper body sled (1.5 plates)
Main: 265 as 1rm
Bench: 45x25, 95x10 add bands: 45x5, then: 3x60%x3 (narrow), 3x60%x 3 (neutral), 3x60%x3(wide)
Used 155
Assistance:
KB tri-ext: 1-minute x3 @ 35#
18,16,12
Heavy bent-over 1-arm DB (80#) rows 3 x alot: 10 each arm no torque at torso
banded tri push-downs: 3x25 w greens
hammer curls: 3 x 35# x max pump
stretch shoulders and pecs
Conditioning:
15min amrap
Row 300 m
7 pushpress 135#
10 Box jumps 30inch
6 or 7 rounds plus 79 m
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