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Components

Bench Press

Weighted Pull-ups

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Workout

The Cell Gym 06.30.16

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Skills

Push-Ups
This applies to bench-press as well
http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations

Metcon

Intent is to go heavy and alternate between bench and Pull-Ups there will be minimal rest

Bench Press
5-5-5-5-5-5-5 @ 55-65% (You should maintain the weight the entire time)

Weighted Pull-Ups (load)
3-3-3-3-3-3-3

Use tow straps or hold dumbells between legs. These should be strict pull-ups

Bench Press (5-5-5-5-5-5-5 @ 55-65%)

Bench Press

(You should maintain the weight the entire time)

Weighted Pull-ups (3-3-3-3-3-3-3)

The Strict Pull-up

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, June 30, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

7 x 5 @ 245 lbs

2

Butch
Leckey

7:00 PM WOD

7 x 5 @ 195 lbs

3

Patrick
Gonzales

5:00 PM WOD

7 x 5 @ 185 lbs

last two @ 205#

4

Austin
Sunderland

Open Gym (Pilot)

7 x 5 @ 175 lbs

5

Lee
Nix

5:00 PM WOD

7 x 5 @ 155 lbs

6

Brandon
Walters

5:30 AM WOD

7 x 5 @ 145 lbs

7

Ben
Skinner

5:30 AM WOD

7 x 5 @ 135 lbs

7

Garrett
Blackwell

9:30 AM WOD (Daycare)

7 x 5 @ 135 lbs

8

Jon
Crismon

5:00 PM WOD

7 x 5 @ 95 lbs

65%

Female Clients

1

Stephanie
Nix

5:00 PM WOD

7 x 5 @ 95 lbs

2

Becky
Lavender

5:30 AM WOD

7 x 5 @ 70 lbs

3

Allie
Quent

8:30 AM WOD (Daycare)

7 x 5 @ 65 lbs

3

Tamra
Hill

5:30 AM WOD

7 x 5 @ 65 lbs

4

Kristina
Thornburg

5:30 AM WOD

7 x 5 @ 45 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

5 x 5 @ 60 lbs

2x55

5

Brooke
Woods

5:30 AM WOD

4 x 5 @ 70 lbs

3@65