More Man Makers and Bench PRs

Wednesday, July 16, 2014

PreHab

PVC Wall Extensions x 15
Pike Sit Ups x 15
T Push Ups x 8 on each side

Warm Up

3 Rounds:
100m run
10 Burpees
10 Lat Activations/ Pull Ups
:30 Side Plank each side

Cool Down

Wrist Stretches, 1 minute
Samson Stretch, 1 minute each side
10 Inch Worms

Fitness

Strength

Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Weighted Side Stretches x 5 each side with 5-10lb plate
Rest 60 seconds

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups or Rings Rows

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
3 Man-Makers
100 Meter Run

Notes:  The pullups/rows are kipping style.  Score will be total rounds and reps completed.     

Advanced

Strength

Spend 15-20 minutes to establish a new 1RM Bench Press

Conditioning

3 sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Balls (20/14 lbs)
40 Russian Kettlebell Swings (32/24 kg)

Rest 2 minutes between rounds

-30 min cap-

Notes:  This workout will take a while, so scale the reps/distance as needed to finish under the time cap!