Wednesday 7-25
TRAINING:
Warm-up: TGU - 45# x 5/side
A. Medium Grip, Dead-stop Bench Press - 1-3 ME
135-185-215-245-255 x 3's, 265 x 1
B. Neutral Grip, DB Bench Press - 4 x 6-8
80 x 10, 85 x 10, 90 x 10, 100 x 7
C. One-armed OH Press - 3 x 6-10
55 x 10, 65 x 10, 75 x 8
D1. Legless Rope Climb from seated - 3 attempts
10-10-11 pulls
D2. GHD Sit-ups - 3 x 20
as Rx'd
E1. Clean-grip BB Rows - 3 x 10
155-165-175
E2. Ring Push-ups @ 30X1 - 3 x 10
as Rx'd
E3. Face Pulls - 3 x 20 (alternating grip)
30-30-30
E4. Bar Dips - 3 x 10
as Rx'd
Cash-out:
Fat Bar Curls 45# - Underhand/Overhand
10/10-20/15-15/10
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