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Workout of the day
2024-05-29
Strength
10 min EMOM (Week 4 of 6)
Min 1: 2 Pause + 3 regular Bench press@ 67-72%
Min 2: 8/8 Single-arm DB Row
Finisher:1 max effort set of bench at 52-55% of your 1rm (no pausing at the top)
*Commit to a full 2 sec pause, then complete 3 bench with no pause. Focus on pulling your shoulder blades under your back, driving your feet into the floor, and brace your midline just like a heavy squat or deadlift.
Metcon
3-6-9-12-9-6-3 reps for time:
Front-Squat
Ring-Dips / Bench-Dips
Barbell weights:
L1: #55/75
L2: #65/95
L3: #85/115
-10 min Cap
core
Partner
Accessory
3 Sets: (No measure)
12 Evil wheels
15/15 Monster band kick backs
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10-12 DB lat pull over
10-12 Wide elbow ring rows (think banded face pull)