WARM UP – MOBILITY
** Set up a barbell in a rack for bench press **
Dynamic upper body joint rotations and red band shoulder warm-ups (press/flys/row etc.)
Review Bench press technique and warm-up for WOD A
WOD A
BENCH PRESS
BENCH PRESS X 8
E3.5MOM x 4 Super sets:
8 Bench press @ 31X1 tempo
8-10 SA bent over KB rows /side
- Bench press @ 55-65% of 1RM
- Warmup calves / box step-ups as needed during rest periods
WOD B
BENCHING WITH THE DEVIL
90 secs on / 90 secs off 4 sets:
5 Strict or weighted pull-ups
10 Incline DB bench press 2 x 50/35lb DB’s
AMRAP Devil’s press in remaining time
- Bench should be UB each round
ACCESSORY
3 Super sets:
8-12 DB pec flies (incline or flat)
10-12 Bicep curls
- rest 60-90 secs –
