Warm-up:
Upper body lift prep
Shoulder Prep
Lower body lift prep if needed (for OHS)
Lift:
Bench Press
3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 63%)
12 min EMOM - 3 @ 63%
WORK:
Double-under sets
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rx:
Do sets unbroken; if you trip up, begin that set again.
Rx2:
Same rep scheme but not unbroken; take 5-10 second rest between sets
Rx3:
Same rep scheme with single skips; rest 5-15 seconds between sets and try to do each set unbroken
Silvers:
Lift: Bench press (same rep scheme as above)
Work: Same as Rx3
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