Bench Press
1 RM
*Baseline for an 8 week bench cycle
20 Miin Clock

 

 

 

Pull Up Work
EMOM 10
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

 

 

 

“R.P.P.”
10 min AMRAP
200m Run
10 STOH 75/55
20 Pendlay Rows

 

 

 

At Home Option:

 

 

 

Push Up Hold
Max Time Holding Body 1 Inch Off the Ground
*Baseline for an 8 week bench cycle
Rest 5 Minute
1 Set Max Push Ups Unbroken

 

 

 

Pull Up Work
EMOM 10
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

 

 

 

“R.P.P.”
10 min AMRAP
200m Run
10 Pike Push Ups (Feet Elevated)
20 Inverted Rows

 

AB’s by Sam: 
Every 2:30 Minutes for 5 Sets: 
 :45 Plank Hold
 30 mountain Climbers 

 

 

Share This