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Components

Bench Press

Metcon

Sunday, September 20th 2020

Warm-up

2 Rounds:
10 Cal Bike/Row
10x DB SIngle Leg RDL R/L
:30 Side Plank R/L

Strength

Bench Press (5x8)

A) Bench Press (0:00-10:00)
8 reps Every 2min s x 5 sets
Building each set to a tough set of 8 by the last set

-1min rest- (10:00-11:00)

Bench Press (2x10)

B) Bench Press Drop Set (11:00-14:00)
Every 90 seconds x 2 sets
10 reps @ 65% of A

Metcon for Time

Metcon (Time)

42,30,18 reps of:
DB Hang Clean and Jerk 50/35
21,15,9 reps of:
Box Jump Overs 24/20"
Time Cap: 15 minutes.

Accessory work

Lets finish this week with some mobility.
New cycle starts monday!!!
Lets go bears!!!

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

Whiteboard:

Sunday, September 20, 2020

Male Clients

Travis
Tillery

WOD: 9:00 AM

5 x 8 @ 125 lbs

Joseph
Ulibarri

WOD: 9:00 AM

5 x 8 @ 115 lbs

95,100,105,100,115

Female Clients

Lily
Johnson

WOD: 9:00 AM

5 x 8 @ 85 lbs

65,70,75,80,85