WARM UP – MOBILITY
Banded shoulder warmups & pec openers
Push-up & ring row warmupsWOD A
CLOSE GRIP BENCH PRESS X 5
PENDLAY ROW X 5
Alt. E90SECS x 5 sets of each:
1) 5 Close grip bench press
2) 5 Pendlay rows
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– Build to a heavy 5 or 5RM in both movements. Start at approx. 60% of 1RM bench press and build by feel
– Hands should be closer than normal on BP but not so close that your shoulders are in a bad positionWOD B
1) 4 Super sets:
12-15 Incline DB bench press
Max strict supinated pull-ups
– rest 2 mins -WOD C
3 Giant sets:
10-15 Ring rows w/3 secs negative
10-15 Barbell bicep curls w/3 secs negative
10-15 Ring push-ups w/3 secs negative
10-15 DB French press w/3 secs negative
– rest 2 mins -ACCESSORY
Crossover Iron Scap
