A. Push Press @ 21X2; 2-3 reps x 5 sets, rest 2m
B1. Bench Press; 20 reps, rest 20s
B2. Bent Over Double Arm KB Row, 10-12, rest 20s
B3. AMRAP UB Strict Pullups, rest 2:30 x4 sets
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3 Sets:
AMRAP(-1) Ring Dip + 15s Ring Support w/ external rotation
:60 Rest
15-20 Incline Reverse flys w/ dbells
:60 Rest
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20 Minutes of targeted mobility, Z1, etc.
A. 165/175/185/195(1rep) 185
ReplyDeleteB. Bench 115, KB 28kg / pullup 12/12/10/10
C. 15/13/12 dips strict
A. 145-155-165-175-185
ReplyDeleteB. Bench- 135 Row- 53's Pull ups- 5-4-3-3
C. 11-6-7 / 20#
A. 140-140-140-145-145
ReplyDeleteB1. 65, 75-75-75
B2. 35#
B3. 6-5-4
C. 6-4-6 strict dips and 8# DB
A. 135-155-175-175-185
ReplyDeleteB1. 115-125-125-125
B2. 44#
B3. 9-8-7-6
C. 9-7-6
C. 15#
A. 165-175-185-195-205 every set was 3 reps besides the last set which was 2
ReplyDeleteB1. Bench 135-135-145-155
B2. Rows 45-60-60-60lbs 12 reps
B3. Pull-ups 10-6-6-6
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Dips 12-15-15 20lbs reverse fly