top of page
Search

3/27/23 bench press 70-80%

Warm up

1 minute plank hold

10 banded lat pull downs

10 kb high pulls

10 ring push ups


Strength

Bench press-Work up to 70% of your heavy 2


Conditioning ABA

A-5/5-4/4-3/3-2/2-1/1

Kb cleans 53/35 2 minute cap


B-Every other minute x 5

5 bench presses (Increase weight each round, up to 80%)

Max reps in rd 5

15 second wall facing squat hold



Accessory

3 rounds

12-15 pinch presses

12-15 wide db rows

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
5/14/25

Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...

 
 
 
5/13/25

Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...

 
 
 

Comments


bottom of page