Monday, July 22

‘If I got rid of my demons, I’d lose my angels.’ - Tennessee Williams

Warm-up

1 minute of rowing, jogging or biking, roughly 50% effort

5 Shoulder Pass Throughs, pvc pipe 

5 Band Pull-aparts

8 Bench presses, empty barbell (or floor presses)

Repeat, adding weight to bench each round

(NTE 10:00)

Strength/Skill

Bench Press: 1 Rep Max

Work up to your best Bench Press 1 rep max lift.

Warm-up:

50%x5

60-70%x4

80%x2

Metcon 

4 rounds for time of:

Row, 500 m

12 Bench Press, 135/85 lbs

Strength B (can be done instead of metcon)

4 RFQ

Bench Press x12 @ 20X1

:45 Flutter Kick

x20 Med Ball Clean

Accessory (Optional. Can be done in addition to above.)

Each for distance:

Bike, 5x 15 secs

Athlete Instructions

5 x 15 Seconds of intense biking.

Rest 1-2 minutes between efforts.

Cool Down

Chest & Pec, hands behind

Hold 1-2 minutes.

Hamstring Stretch

Hold 1-2 minutes per side.