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Friday 09.18.2020

POSTED ON September 17, 2020

Friday | 09.18.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8:00 Max)
100m Row
10 wall angels
5 stepback lunges (each side)
3 inch worms
15 band pull aparts
 
**Strength Prep**
2-3 sets
5 Tempo Bench Press (empty bar)*
5 sec. negative, smooth press up
 
*Make sure grip is thumb length outside chest
 
into –
 
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
 
Strength: Min 15-30
 
Bench Press 1×2,7×3@80%
 
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
 
* Use same weight for all 8 sets
 
* Make sure to have a spotter!
**Workout Prep (After Strength)**
2-3 Rounds (start light and add weight each round)
5 Wall Ball Front Squats
5 Wall Ball Push Press (to wall)
5 Wall Balls
 
Workout: Min 30-50
 
* Target time: 10-12 minutes
* Time cap: 15 mintues
 
For Time:
150 Wall Balls (30/20) (OR 200 wall balls (20/14)
 
* The Scaling aim is for athletes to maintain consistent sets and finish within the target time frame.
* Scaling option
” Karen “
150 Wall Balls (20/14) (OR 100 Wall Ball 30/20)
 
Accessory: Min 50-60
 
3 sets
12 Dumbbell Bicep Curl (each side)
1 Minute Side Plank (each side)
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