6:13-7:45

Wednesday- DE UB + CF heavy + Sprints

1 negative Muscle Up/45 sec for 8 reps

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A. CG Bench Press @ 50% + 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

Red bands @ 105 I looked at a Lou Simmons video used 100db and plans bands on barbell.

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

These felt weird I try to pull the Elbows back to have that form of the chest to bar it almost feels like 80% of weight is feet because it's so hard to be in that position. Is that correct?

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5 rounds

8 DB Snatch, 55#

3 Burpee Box Jumps, 30”

5 Ring Dips

9:09

12 sled sprint rest 1:48 x6 @ 120