040522

​A. Bench Press
Build to a 5RM
Then 5 @ 90%
Then 5+ @ 85%

*Feel free to sub 5RM strict Press for bench press
**Build heavier than last week

B. Functional Bodybuilding
4 Rounds
Max Pull Ups  (1st round is max. Rounds 2, 3 and 4 are 80% of that volume).
superset w/
8 DB Isometric Bench Press Complex (L+R+Both = 1)

3 Rounds
Max Dips (1st round is max. Rounds 2, 3 and 4 are 80% of that volume).
superset w/
15 Barbell Supine Grip Bent Over Rows

C. Metcon (Time)
(20 min Cap)
15-12-9-6-3
- Push Press (95/65) (Rx+ 115/75)
*Please drop 10s,15, 25s, below your waists)
- Pull Ups
- 30 Double Unders after each round

SCALES
PUSH PRESS
- scale wt
- use DBs
- 10-8-6-4-2

PULL UPS
- Banded
- Jumping x 2
- Inverted row
- 10-8-6-4-2

DOUBLE UNDERS
- 60 singles