warmup:
10 min upperbody flexibility
7min row
5min run
3min airdyn
Main:
bench press: x25, x10, Heavier x3,
Add bands: 3x3, Then find 1rm in under 5 sets
Assistance:
A:
Standing DB Shoulder Press 5x10@ +5# heavier than last week
B:
DB Bent-over row: 3x25@40#/25#
C:
Weighted pullups : 3xamrap @50%
D:
DB shrugs 3x25 @ 80#
E:
100 band triceps pushdowns
Double again so:
10 min amrap:
5 pullups
10 pushups
1 snatch @ 135#/95#
In round 2 complete 2 snatch, in round 3 complete 3 snatch, etc...
1 comment:
Main 8/27
warmup:
10 min upper body flexibility
7min row
5min run
Main piece:
bench press: 45x25, 95x10, Heavier 135x3,
Add bands: 3x3, Then find 1rm in under 5 sets. 45x3, 95x3, 105x2,
Assistance:
A: Standing DB Shoulder Press 5x10@ +5# heavier than last week. =
35lbs x8, x8, x8, x8, x8.
B: DB Bent-over row: 3x25@35#
x15, x20, x16,
C: Weighted pullups : 3xamrap @50%. 35#x2, 20#x4, 20#x4.
D: DB shrugs 3x25. 60# x 20, x20, x20.
E: 100 band triceps pushdowns
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