Monday, 5 December, 2016
WARM UP – MOBILITY
6-8 mins Banded shoulder warmup / pushups warmup drills
WOD A
BENCH PRESS X 5
Alt. E90SECS x 5 sets of each:
1) 5 Bench Press @ 70-75% of 1RM – try to hold the same or a pretty similar weight across
2) 8-10 Bent Over Rows
WOD B
INTERNATIONAL CHEST DAY PT.1 OF 2
7 min AMRAP:
15/12 Ring Dips
15 KB Swings 32/24kg
30 Double Unders
—
-Scale dips to 8-10 if you struggle with them
-Rest 3 mins before starting pt.2
—————REST 3 MINS———————
INTERNATIONAL CHEST DAY PT.2 OF 2
7 min AMRAP:
8 Chest to Bar Pullups
12 Pushups
16 Air Squats
ACCESSORY
3-4 sets:
8-10 DB Pec Flies
8-10 DB Skull Crushers
2-3 Crossover Recovery exrecises each round
