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

"Main site" Tuesday 18 April 2017

15 Thrusters 135/95

21 Sumo deadlift high pull 135/95

12 Thrusters 135/95

15 sumo deadlift high pull 135/95

9 Thrusters 135/95

9 sumo deadlift high pull 

 

3. Accessory Work

 

3x8 close grip floor press

 

3x12 rear delt raise

 

4 supersets

12 dumbbell roll backs

12 barbell curls

 

4x10  DB side lateral raise

 

4. Core work

1x100 banded KBS