WODs & News
Get our latest posts delivered to your inbox!
Medium-Grip Bench Press
8 x 5
*Starting around 50% and adding weight each set, aiming to get to a heavy set of 5 by the end.
**Extra Credit: add a set of push-ups in immediately after your bench press set. Do 5 sets x Max Push-Ups (capped at 20 reps), for the first 5 sets
Superset the bench press (+push-ups) with:
Wide-Grip Strict Pull-Ups
8 x 5
*Focus on perfect form here, engaging those lats, trying to get your collar bone to the bar!
**For those still working on your strict pull-ups:
- If you're close = 4 second eccentric, working on smooth descents throughout the full ROM.
- If you're not quite close = Toe Strict Pull-Ups with a 4 second eccentric.
15 S2OH (F = 65/45; P = 115/75; C = 135/95)
15 KB Swings (F = 44/26; P = 53/35; C = 70/53)
Post Results to the comments of this post.