WOD Monday 10.07.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Prone I.T.Y.W’s x 5 reps each
Banded Serratus Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

EMOM x 6 minutes
3 Push Ups
20 Mnt Climbers
3 Burpees

Technique & Lift:

Bench Press
– Set Up
– Lowering
– Elbow Positon
– Press Out

A. Every 90 seconds x 4 sets
Bench Press
*Set 1 x 10 reps (Empty Bar)
*Set 2 x 6 reps @ Light
*Set 3 x 4 reps @ Light – Moderate
*Set 4 x 2 reps @ Moderate-Starting Weight

B. Every 2 minutes x 6 sets
Bench Press x 1 rep
*Over the course of 6 sets build to a Tough single for the Day.

C. 4 sets of:
Single Arm DB or KB Row x 8 reps/Arm
– Rest 30 seconds –
Push Ups x 10-15 reps *Quality reps here*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –