Tuesday 9/25/18

Rope Climb Technique Work Work on footwork for rope climbs Bench Press Myo Reps 20 Reps @ 50% 1RM (or around 20RM) Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps *Partners Warm-up together and then go one at…

Friday 9/21/18

Deadlift 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown Deadlift for load: #1: 1 rep For time 10-8-6-4-2 Deadlifts (250/160) 2-4-6-8-10 Box Jumps (30/24) Accessory Work 3 Rounds 20 Banded Good Mornings 10 Back Extensions 20 Second Iso Hold (at the top of last back extension) 45…

Thursday 9/20/18

1ct Pause Bench Press 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown then drop 15% for 4 sets of 5 (all paused) Bench Press for load: #1: 1 rep 1ct Pause Bench Press 4×5 Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps…