Strength
CLOSE GRIP BENCH PRESS
4 x 8-10. Rest 45s.
– build in weight ending at a tough set of 8-10
1-ARM RING ROW
4 x 8-10 each. Rest 45s.
– can be performed with rings or TRX
Metcon:
Black & Blue
AMRAP 12:
10 Hang Power Cleans (135, 95)
10 Calorie Bike/14 calorie Row/100 Meter run
10 Bar Facing Burpees
– Goal: Moderate effort for all rounds – RPE 8. Treat this is like an Open WOD.
– Last tested on 6/29 – goal is to be your previous score by 20 reps.
Accessory Work:
DB Hammer Curls:
Down the rack x 8-10 reps per DB weight. Rest as needed.
– start with the load you could perform 15-20 perfect reps with.