Warmup (SHOP Warmup)
PVC Stretching
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1
Focus
Standing Press
45x10, 75x3, 95x3, 115x3, 135x3
Front Squat
10,3,3,3 (As heavy as you can go without affecting form)
Work
EMOM until failure
BW Bench Press* x 2
Chest-to-Bar Pullups x 5
*BW Benchpress is too relative and
should be scaled to 85% of 1RM Bench Press.
Post BW, BP Weight, and failure point (Round and Bench or PU)
Slight change in workout to challenge all takers equally without having to modify workout. Do as BW on the bench, just go as many rounds as possible until failure.
ReplyDeleteTrickle, 195, rx, 9 rounds
ReplyDeleteFS 95,135,165,195
cabana, 195, 245 bp, 13rds+1bp
clint, 180, rx, 9rds+2 pu
Bec, 65, jumping pull ups 12rds complete
ReplyDelete