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...

 
 
 
6/25

5 rounds building sets 5 kettlebell cleans 5 close grip bench press 5 strict hanging knee to elbows 3 rounds building sets 5/5 overhead reverse lunges with plate 5 barbell Rows For Time 100 m farmers

 
 
 
6/24

I go you go 5x 200 m runs each 5x 200 m rows each 5x 200 m runs each 5x 200 m ski each 5x 200 m runs each

 
 
 

Comments

bottom of page