Wednesday, 12/8
December 7, 2021
Friday, 12/10
December 9, 2021
Warm Up
3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Prone Plate Retract and Press
6 Pause Hip Bridges
Strength
Bench Press (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up*
*add no more than 10% each set (ex. 10@155, 8@170, 6@185, 4@205, 2@225- 205 is a slight round up, but previous sets were rounded down, so still within 10% progression from original)
Accessory Work
5 Rounds
:30 Ring Dips
:30 Rest
:30 Band Pull Aparts
:30 Rest
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
