4/07/26

AM Workout (0615)

A.

For total reps:

Max Strict Press at 70% 1 of 1 RM (145#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 60% 1 of 1 RM (125#) 

straight into… 

Max Push-Press (at same weight)

Max Strict Press at 50% 1 of 1 RM (105#) 

straight into… 

Max Push-Press (at same weight)

B.

10 RFT:

15 Wall-Balls (20/14#)

9 Toes-to-Bar

300 Foot Shuttle Run (25’ increments) 

PM workout (TBD)

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps 

Face Pulls x 10 

Rest 2-3 minutes

B.

4 Super-Sets: 

4x6 Chin-up w/ 4 second eccentric

4x12 Behind the Neck Press 

Rest 2 minutes

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 DB Row

Rest :90

D.

3 Super-sets:

8-12 Machine Incline Bench Press

8-12 Lat Pull-Down

Rest :90

E.

3 Super-sets:

8-12 Machine Shoulder Press

8-12 T-Bar Chest Supported Row

Rest :90 

F.

10 Sets
20/16 Cal Row
*Rest 1:00 between sets