5:25-7:00

Wednesday- DE UB + CF heavy + Sprints

1 negative Muscle Up/45 sec for 10 reps

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A. CG Bench Press @ 55% + chains, 3/min for 9 min, move bar up and down as fast as possible (if you don’t have chains, try to use light bands, the setup is kind of difficult so you’ll probably need some help, if you can’t do either, then use 60% bar weight

Lou Simmons way with 100db 115

B. Strict Chest to Bar- 4 x 5 reps @ 20X2 **put toes on box so you can get chest to bar every time and hold it on there for 2 sec

Same as last week when I got my self in the position felt a lot of the weight was on my feet not on shoulders

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5-4-3-2-1

Power Clean @ 185#

Strict HSPU’s

Got 1 round spent 10 minutes to try to get the 3 hspu in second round.

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12 sec Sled Sprint MAX EFFORT, rest 1:48 x 6 **add 10# to last week
Had to go with 135 that's the most space I have on the sleds bar.