Bench Press Build Up — E3MOM
10 – 8 – 6 – 3 – 1
For Time Alternating Reps of: (21min cap)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
Box Jump/Step-ups (*can mix up*)
Barbell Loads = 135/95 RX+1555/105 MRX 95/65
Box Jump Heights = 24/20” RX+30/24” MRX 20/18”
Core & Squat Development
10 Skin the Cats
100m Double Kettlebel/Dumbbell Suitcase Walking Lunges
1min High Plank Hold
10 Cossack Squats (Left leg)
1min Hollow Hold
10 Cossack Squats (Right leg)
1min Low Plank Hold
10 Seated Box Jumps
1min Wall Iron Chair Sit Holding 25/15/10lb Plate
9:17 RX
275 bench
A. 135-155-185-205-225
B. 10:33 rx
C. GHDs & various holds
A. 135,155,165,185,195,220X
B. 12:09 rx
C. Six pack circuit: 10 GHD‘s,1 min high plank, 10 GHD, minute hollow hold, 10 GHD’s, minute low plank, 10 GHD’s.
185-205-225-275-300
16:12 rx step ups
135-165-185-205-225x
17:09 rx+ step ups