Wednesday 4/12/17

A. Build to today’s 10-RM Dumbbell Bench Press

*Build over the course of 4-6 sets

*Example; warm-up set of 10, 8, 6, 10rm attempt, 10rm attempt

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For max reps:
Dumbbell Bench Press @ 80% of today’s 10-RM
-Rest 20 seconds
Dumbbell Bench Press @ 70%
-Rest 20 seconds
Dumbbell Bench Press @ 60%

 

B. Every 5 minutes, for 25 minutes (5 sets):
400m Run
10 Burpees
5-8 strict HSPU or L-Seated DB Press

*4min time cap

 

Accessory Work done after class

A1. DB Rollback Extensions (heavy); 8 reps x 4 sets, rest as needed

A2. DB Prone Row @2111; 6 reps x 4 sets, rest as needed
A3. Supine GHD Hold; 60 seconds x 4 sets, rest as needed

 

B. Banded T’s and Straight arm banded Pulldown– accumulate 50 reps each