WOD Monday 10.21.2019

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 5 minutes
3 Push Ups
5 Ring Rows
Plank Hold to 45 seconds

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 @ 50%
*Set 3 x 4 reps @ 55%
*Set 4 x 2 reps @ Starting Weight

B. Every 3 minutes x 4 sets
Bench Press x 6 reps
*Weight is based off your 1RM or Heavy Single from Oct 7th.
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 65-70%

C. 3 sets of:
Single Arm DB or KB Row x 4-6 reps/Arm (Heavy)
– Rest 30 seconds –
DB Floor Press x 10-12 reps *Moderate Load*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –