Thursday: 112317 (3-4)


Warm-up:

DE Upper: 40% x 3 x 5-10
Speed Bench (Bands):

Accessory: 2-4 sets x 6-15 reps
Triceps Exercise:
Back Exercise:

MetCon:
3 RFT:

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Thursday: 111617 (2-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x5-10

MetCon:
3 RFT:

Post time to comments:

Thursday: 110917 (1-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x10

MetCon:
3 RFT:

Pullup
Reverse Lunge
AB Circuit

Post time to comments:

Friday: 141017 (6-5)


DE Upper: 5×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Friday: 141010 (5-5)


DE Upper: 7×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Friday: 141003 (4-5)


DE Upper: 9×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Friday: 140926 (3-5)


DE Upper: 5×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension: