We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

05.08.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up- 10@bar, 8-10@35%, 5-10@55%
                  work- 5@65%, 5@75%, 5+@85%
                  back off set- 10@50-60%
                  *base %'s off latest/heaviest achieved
Assistant Movement:  3 Rounds:
                     15+ UB Push Ups
                     15+ UB Pull ups
                     *only rest at the end of each round, NOT between movements. (UB=unbroken)
Upper Body Triplet:  3 Rounds:
                     20 HR Push ups
                     20 Bent over row
                     30 DU/60 SU
Prehab:  Bullet Proof Shoulders:
         Side Plank Retractions 1x20/side
         Mod. Push up hold 3x15sec/side
         Scap Push ups 1x15
         T's 4x5+5sec overload
         W's 4x5+5sec overload

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!