Wednesday- September 25th

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

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