Bench (Dark Horse, Day 8) • 5/24/18

-Warm up, 10 min (continuous, 2 rounds):

1. Push Ups: 2 x 10

2. Jump Rope: 2 x 25

3. Shoulder Dislocates: 2 x 10

4. Banded Shoulder: 2 x 15 sec/side/arm

5. 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