2020-10-22 Fitness Option:5x3 Bench



Fitness Option:
5x3 Bench Press

Fitness Option:
AMRAP in 20mins
21 Cal Row
15 Push Ups
15 Cal Row
9 Bench Dips


Finisher:
40 seconds ON
10 seconds OFF
-1.straight body crunches
-2.Leg Lift with extension
-3.Dish tucks
-4.turtles
-5.Plank Twist

*Just one time through on each movement*


Bench Press
Max Reps:70%
Max Reps:60%
Max Reps 50%
*Rest as needed between sets*

*POST LOAD in comments*


Bench Press
Build to a Heavy Single Bench Press


Skill Piece:
5 x 3 Negative C2B Pull Ups
* At least a 3 second count lower *


Accessories:
Back Extension
10-10-10
*Add weight if needed*


AMRAP in 12min
10 Alternating DB Hang Clean + Jerk
35 Double Unders


Strict Press
2-2-2

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