Warm-Up | Performance
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 6 reps @ 80+%
*Set 5 – 6 reps @ 80+%
*Set 6 – 6 reps @ 80+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/3/4 Bodyweight)
Strict Pull-Ups
A. 90-105-110-117.5-120-120
B. scaled bench to 135# 67% body weight. 14:22, scaling was appropriate for me.
B. Bench @ 110
14:04
C. 30 min walk
A. 95/115/115/125/125/125
B. @150 11:34
65/75/85/
90/95/100*6
10:30 @105lbs
A: 1-65
2-75
3-75
4-75
5-75
6-75
B: scared-16:09
Scaled not scared lol
A. 95, 105, 115, 115, 120,125
B. RX 12:50
A. 30/35/40/45/47.5/50 kg
B. 17:18
A.
Did fitness Strength piece
B.
12:51 @ 85% of BW (185#)
A. 1. 95, 2. 115, 3. 125, 4thru 6 135
B. I assume this means our bench press should be 3/4 of our body weight.. 165
15:21 bench went unbroken 10-8, pull ups 10 unbroken, 9… 7 n 2
It means men should bench their body weight, women should bench 3/4 their body weight. 😊
А. Set 1 – 3 reps @ 40 kg
*Set 2 – 2 reps @ 50 kg
*Set 3 – 3 reps @ 60 kg
*Set 4 – 6 reps @ 60 kg
*Set 5 – 6 reps @ 62,5 kg
*Set 6 – 6 reps @ 65 kg
B. 16:45 rx