A) STRENGTH
1a) Slight Decline DB Bench Press: 2/5 x 10. Rest 30s.
“- elevate the front of the bench on a 45# plate – roughly 3″” off the floor”
– use the same weight or slightly heavier than last week
1b) Barbell Rows: 2/5 x 15. Rest 30s.
– 2 warm-up sets then 5 work sets.
B) CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B
L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap
C) EXTRA CREDIT
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Barbell Club meets at 6:30pm
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