Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– If you have chains, use them.
– Beginners: Only add weight if form permits.
Rx+ Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps.
DB Hang Power Cleans (50s, 35s)
Legless Rope Climbs
L3: (45s, 30s) (Rope Climb with legs)
L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)
L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)
*Rope Climb Scaling
20:00 Time Cap
C) EXTRA CREDIT
Ring Rows: 1/4 x 15. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell club meets at 6:30pm
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