7.17.18 Training Sessions (2)

 

GENERAL FITNESS
“Prison Burpee Run, TT variant”
20-16 Synchronized KBS (53/40)
15-11 Synchronized Burpees
10-6 Synchronized DB Curtis P’s (30/20)
5-1 Synchronized Wall Walks (chest to wall, chest to floor)
Between each rung run 150m and do 7x Partner Deadlifts (315/225)
For time
Then:
Cool Down

 

 

STRENGTH
Bulletpoof Shoulder warm-up
Then:
2×10 light sets of Bench Press
Then:
Work up to a 3RM Conventional Bench Press @ 4110 (3-4 sets). Make a note of 1s pause on chest each rep.
Then:
“Westside Bench Press Challenge”
Men use 75-95#, Women use 45-55#
10 reps + 10s hold in lockout
9 reps + 10s hold in lockout
8 reps + 10s hold in lockout
7 reps + 10s hold in lockout, etc.
Continue to 1 rep, no hold after final rep
Then:
3x20s Bench Press Heavy Supports @ 110%+
Have a on each side of the bar to assist with un-rack and re-rack.
Then:
12x DB Pull-over @ 5010, AHAP +
30/30 Side Plank
3 sets
Then:
Cool Down

PHOTOS
N/A