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

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