Workout
Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight
"Good Catch"
For Time:
25-50-100-50-25 Double Unders
250-500-1k-500-250 Meter Row
Women's Meters: 225-450-900-450-225
Time Cap: 18 Minutes
Accessory Work
Killer Core
5 Sets For Quality:
12 Rower Pike-ups
30 Seconds Side Plank (Each Side)
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
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