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.
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.
Pec Smash x 1:00 each
Lat Smash x 1:00 each