Warm Up
Smash upper outside of chest with
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
Strength
Deload week! This its time to let the body recover a touch
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%
Metcon
Conditioning and strength
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.