Bench Press Build Up E3MOM
8 – 4 – 2 – 1 – 1
13min AMRAP:
13 L arm DB Snatch
13 L arm DB push-ups
13 calorie Row/Bike or 200m run
13 R arm DB snatch
13 R arm DB push-ups
DBs = 50/35lb RX+ 65-70-75lb/45-50-55lb MRX 35/20lb
Core & Chest Development
2 x 13 DB/KB Renegade Rows
2 x 13 DB/KB Bench Press
2 x 13 Reverse Rower Tucks
2 x 13 Band Pull Apart Across Chest
2 x 1min High Plank Hold straight to
2 x 1min Low Plank
155(8)-190(4)-215(2)-235(1)-250(1)
3+46 Rx
A. 155-175-195-215-235
(
, but got mixed up on rnds/reps)
B.
C. Complete
A. 135-185-205-225-235
B. 3+6 Rx+ (#65, Run)
A. 335 (PR)
185(8)-245(4)-295(2)-315(1)-335(1)
B. 4 + 8 RX+ ( 70lb / Row )
A. 170
B. 3+31 RX+ (run)
A. 235
B. 3+ 30 run
3 + 26 rx+ ( 70lbs DB, run )
150 PR
3+3 RX+ 50lb db run
290 PR
3+40 Rx+ (75lb DB, Run)
A. Training – 330 back squat PR
B. 2+48 RX+ 70lb row