June 10, 2019 – Strength and Conditioning

A. Barbell Bench Press 10-8-6-6-8

Barbell Bench Press
– Set 1 – 10 reps @ 60%
– Set 2 – 8 reps @ 60%
– Set 3 – 6 reps @ 60%
– Set 4 – 6 reps @ 60%
– Set 5 – 8 reps @ 60%
Rest as needed

Each set to be heavier than the previous set performed at same rep range
3-4 rounds for quality

B. Alternating Sets: Pull-Up, Dumbbell One-Arm Bent-Over Row, Calories of Assault Bike, Handstand Push-Up

4 sets of:
B1. Max Pull-UpsRest as neededB2. 5 Dumbbell One-Arm Bent-Over Rows (20X1 tempo)Pull-ups > NO butterfly
DB Rows > heavy
Bike > Standing sprint
Rest as neededB3. 12 Calories of Assault BikeRest as neededB4. Max Handstand Push-UpsRest 90 seconds

C. 3 Rounds For Time of Cardios and AbMat Sit-Up with Medicine Balls

3 Rounds for Time:
Cardio 100 meters
Cardio 200 meters
15 AbMat Sit-Up with Medicine Balls

Ab mat sit -up > adv- weighted GHD
Cardio > ski/row/run/ arm less bike

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