Bench (Dark Horse, Day 8) • 5/24/18
-Warm up, 10 min (continuous, 2 rounds):
Push Ups: 2 x 10
Jump Rope: 2 x 25
Shoulder Dislocates: 2 x 10
Banded Shoulder: 2 x 15 sec/side/arm
Tricep BTB stretch: 2 x 20 sec/arm
-Strength: 3RM, 30 min (Giant Sets, 90 sec b/t):
1. Bench:
135 x 10
185 x 5
225 x 3
275 x 3
290 x 3
300 x 1
2. BO Barbell Row: 6 x 5 @ 135
3. Slam Ball: 6 x 5 @ 20 lbs
** 5 min rest between**
-Volume (80% of 3RM, a/b 2-3 min b/t):
230 x 10 (AMRAP)
230 x 8
230 x 8
**5 min rest between**
-Dynamic (55% of 3RM, 10 min EMOM)
10 x 3 @ 160