top of page
Search

8/15/24 bench and back squat

WARM uP

30 Seconds of each

Dead Hang

Squat Hold

Plank

Then 3xs

7 Knee Baroled Squats

5 Dead to Active Hangs

3 Negative Push ups

Negative Pull up


STRENGTH

- Bench Press → Heavy 8

Then 3-5 Rounds

5 Bench Presses

Max Strict Pullups

10(5/5) DB Revorse Lunges (Fron' Pads)

AHAP



- Back Squat → Heavy 8

Then 3-5 Rounds

5 Back Squats

10/10 AMernating DB Clean+Press -AHAP

15 Strict Sit ups

 
 
 

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...

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

Comments

bottom of page