Saturday, January 11, 2024

A1)Tempo bench Press -

w/ a spotter

6 sec lower -

build up to 105% of max effort bench for 3 negative @ 6 sec lower x 3 sets = spotter is there to lift bar up

A2)Strict Pull Up..

2020 for AMRAP - following each set of negative bench [including warm ups]

B)Workout.

Teams of 2

21-15-9

Power cleans, 135/95

wall walks

+

21-15-9

Hang Power cleans, 135/95

burpees over the bar

+

100 cal row

**Share all reps