WHOS READY FOR REGIONALS?? Shanette and Hale with "The Man" himself, Josh Bridges.

WHOS READY FOR REGIONALS?? Shanette and Hale with "The Man" himself, Josh Bridges.

Coaches Warm Up

 

1. Banded speed bench press

3x3 close grips @50%

3x3 regular grip @50%

3x3 wide grip @50%

then...

1x5 regular grip (no bands). Add 5lbs from last week

*Guys=red/ladies=orange

 

2. Conditioning

20' AMRAP

500m row

50 double unders

10 handstand Push ups

5 box jumps

500m row

50 double unders

15 handstand push ups

10 box jumps

500m row 

50 double unders

20 handstand push ups

15 box jumps

500m row

50 double unders

20 handstand push ups

20 box jumps

.....and so on

 

3. Accessory Work

3x12 dumbbell bench press

 

4xME L-hang pull ups with band from bottom

 

4x6 sets of incline Y static hold with 6" hold at the top

 

3x10 windmills

 

1x50 banded pull aparts

1x50/50 lying rear delt raises