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06.05.18 bench press 3RM

5
Jun

06.05.18 bench press 3RM

Warm Up:
400m run, row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
KB goblet cossack lunge x 10 (5 each side)

then..
Two sets of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep

Mobility:

banded pec stretch x :30 each side
bicep curls palms up x 5 and thumbs up x 5 with light weight (no more then 5#)
banded lat stretch x :30 each side
overhead lateral raises palms up x 5 and thumbs up x 5 with light weight
https://www.youtube.com/watch?v=C6GcYZi7G7k&feature=youtu.be

Skill: bench press to today’s 3 RM
warm ups with 5 reps @ 50%, 5 reps @ 60%, 3 reps @70@, 2 reps @ 80%

WOD

4 RFT
15 Unbroken wall balls 20/14 to 10’/9′ target
10 box jump overs 24/20″
5 C2B pull ups or 3 strict pull ups or 2-3 muscle ups
* scale pull ups to negatives or hardest ring row or strict pull from low bar

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