Bench
In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
EMOM: 5x155, 5x165, 5x175, 5x185, 5x195
Pull-ups (Pyramid)
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.
1, 2, 3, 4, 5, 6 +5 (21 Total)
Then rest 60 seconds and complete one set for Max Reps: 7
Time: 7:41
Assistance
4 Rounds:
8 Close Grip Bench Press, 115 lbs
10 Reverse Hypers
20 Push-ups
15 Leg Levers
Time: 9:45
Then, one set of 115 lb Bench Press for max reps: 18
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
30 SDHPs, 45 lbs (sub for Row 300 meters)
15 Pull-ups with knees tucked (sub for 3 rope climbs)
Post rounds: 7 Rounds +30 SDHPs +5 Pull-ups
Comments:
Bench: Didn't feel that strong on these, but honestly I was going so fast that there wasn't much time to recover. Finished 5 sets in about 4:20.
Pull-ups: This was one set worse than last week, but I hadn't just done 7 sets of bench right before it either.
Assistance: Trcieps = Mush... Threw in the Leg Levers just to have something to split up the CG Bench and Push-ups.
Metcon: Biceps = Mush... Nothing like taking a break from pull-ups and doing SDHPs. Overall, 138 Pull-ups in this workout. Probably a rest day tomorrow. Hope you all have a good night!