Wednesday- September 25th

September 25, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :30 each

                *Warm-up your Bench Press to part A weight

 

 

A. Every 3 minutes, for 15 minutes (5 sets) of:

Bench Press x 1 rep @ 21X1 + 3 reps @ 10X1

 

*Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3 reps with no tempo restriction.

 

*All five sets should be performed with at least 5% more weight than was used last Tuesday. A good goal would be to use 80+% of your 1-RM bench press established on September 6th.

 

*Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

 

 

B. “Clothesline”

AMRAP 12:00

2 Push Presses (95/65)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (95/65)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.

 

 

C. Buy-Out

Pec Smash x 1:00 each

Lat Smash x 1:00 each

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

April 9, 2020

April 7, 2020

April 6, 2020

April 4, 2020

April 3, 2020

April 2, 2020

March 31, 2020

March 30, 2020

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload