WARM UP – MOBILITY
Green band shoulder stretches x 30-40 secs each:
Pecs, posterior, lats
—
2 sets:
2-3 Red band shoulder activation drills
15-20 Empty barbell bench press
WOD A
BENCH PRESS
BENCH PRESS X MAX REPS @ 70% OF 1RM
EMOM Bench Press x 10 sets:
Mins 1, 2, 3: 3 reps 55-60-65%
Mins 4, 5, 6: 2 reps 70-75-80%
Mins 8, 10, 12: 1 rep 85%+
Min 15: 1 x max UB set @ 70% of today’s heavy single
—
– Percentages are loosely based, go by feel
– Use spotter for heavy single & ME set
WOD B
3 Super sets:
10-12 Incline DB bench press
10-12 Supinated BB bent over rows
10-12 Supinated banded external rotations
– rest 2 mins –
ACCESSORY
3 Super sets:
8-10 Double DB bicep curls
8-10 DB French press
– rest 1:30-2 mins –
