Friday 2021-4-16

0. Lesson

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Session 1

1. Stability

Strict Press with Foot on Box
5 Sets of 5 on Each Side

*The priority is Technique instead of weight. Make sure your glute is flexed.

2. MetCon

3 Rounds FIT
2-Minute Ski Erg for Cals
2-Minute AMRAP DB Turkish Get-ups (25)*
2-Minute Row for Cals
2-Minute Rest

*Do one side for 1-minute and then the other side for the second minute.

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Session 2

1. Accessory

2.1

Wide-Grip* Bench Press
1 Set of 6 (40%=65)
1 Set of 6 (55%=90)
1 Set of 12 (65%=105)
1 Set of 12 (60%=100)
1 Set of 12 (55%=90)

*Only grip about an inch wider than usual.

2.2

3 x Hard* Super Sets
a. Straight Bar Dips
b. EZ Bar Bicep Curls
c. Russian Twists

*1-2 RIR