13. November 2023
Nov
13
3 Sets
– 15 Banded Pull aparts
– 10 Hollow Body Rocks
– 5 Tempo Push ups @ 31X1
+
Bench Prep
– 10 reps @ empty bar
– 8-10 reps @ 30-40%
– 6 reps @ 50-60%
– 4 reps @ 70%
– 1-2 reps @ 80%
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
3 alternating sets of:
B1. 7 Pause Bench Press With Blocks
Rest 1 minute
B2. 12-15 Banded Overhead Tricep Extensions
Rest 1 minute
color of band = weight
red = 1
black = 2
blue = 3
violet = 4
green = 5
3 alternating sets of:
B1. 7 Pause Bench Press With Blocks
Rest 1 minute
B2. 12-15 Banded Overhead Tricep Extensions
Rest 1 minute
AMRAP 7 minutes:
3 – 6 – 9 etc (Ascending ladder by 3s)
– V-up
– Hand release push up
3 rounds for time:
– 15 sec Front Lever Tuck Hold on Bar
– 10 sec Handstand Hold
– 10 Hollow/Arch Body Rolls with 1 sec pause in hollow hold each rep
Max Barbell Bench Presses @ 80%
*1 attempt at max rep set