Wednesday 3.10.21

  A.M. Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Cable Pushdowns: 7.5 x 3x15

- Chest Supported DB Lateral Raises: 20's x 3x15

- Band Face Pulls: Green x 3x15

Reverse Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10

- Band Face Pulls: Green x 3x10

Work Sets:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 160x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 5x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x 4x12 (each arm, not including bar weight)

- High Pulls: 27x 4x12 (each arm, not including bar weight)

DB Skull Crushers (on the 2:00):

- 35's x 4x12

Triceps Finisher:

Concentric Dips with 8-second negatives

- 6 reps

P.M. Conditioning:

5 Rounds for time of:

- 26 Air Squats

- 260m Row

Time: 10:00