Tuesday 140916

Week 7 Day 2

Warmup:

5 min Upper Sled

5 min Erg

3 x 20 I,Y,T and external rotation stretches

Main:

Bench Press: 1 Rep Max (using monster mini bands - blue) 

Then 80% for max reps: 

Assistance:

Standing DB Shoulder Press: 5 x 10 reps ( use heavier weight from last week)

Heavy Band Pull Aparts: 3 x 50 reps

Bench row wide-Grip: 3 x 25 reps ( use heavier weight from last week)

DB shrugs: 3 x 25 reps (use heavier weight from last week)

Rolling DB Tricep extensions: 3 x 25 reps  (use heavier weight from last week)

Rest 1 - 2 hours

WOD:

15-12-9

Thruster

CTB Pullups

For Time

Rest 

3 x 1k Erg

Rest 1:2

AOD