Thursday
11.7.19
Strength
Bench Press 5x5
Re-acclimating ourselves to bench press here, take weights by feel. Heavier than last week or use this to establish a baseline.
Conditioning
12 Min AMRAP:
2-4-6-8-10 etc
Devils Press
DB Front squat x2 reps
L3- 50/35
L2- 35/25
L1- A weight that allows consistent devils presses through 3 rounds before needing to be broken up.
Stretch- Shoulders, Quads
SUMMER READY 2020
Lower
4 sets:
8 reverse lunge with front foot elevated on 45# plate each side, kb for weights
:45 weighted wall-sit hold
12 Db goblet squats, no stand-up, heels on 25# plate
Mix & Match
3 sets: 12 Pull-Ups, ring rows, or Db Pull-overs 12 V-Ups, Hanging knee raise with 3 second eccentric, or weighted plank 1:00 12 Db overhead press, Db floor press or dips Class takes a vote as a group on exercises, everyone does same movement.
Conditioning
15-12-9-6-3
Box Jump
Overs 200M Row after each set