Friday, June 9 Gym Open @ 6:15am

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“It’s Friday”

PREPARATION:

  • Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28
  • 2 sets of 10 reps of One Arm DB Bench Press
  • 2 set of 10 reps of Tricep Rope Push Downs

STRENGTH:

PART A>

Bench Press as follows:

  • 1 rep @ 60%, 70%, 80%, 85%
  • 2 reps @ 60%, 70%, 80%, 85%
  • 3 reps @ 60%, 70%, 80%, 85%

…. so, set 1 is 1 rep @ 60%, set 2 is 2 reps @ 60%, set 3 is 3 reps @ 60%; then set 4 is 1 rep @ 70%, set 5 is 2 reps @ 70%, set 6 is 3 reps @ 70%, set 7 is 1 reps @ 80%, set 8 is 2 reps @ 80%, set 9 is 3 reps @ 80%; set 10 is 1 rep @ 85%, set 11 is 2 reps @ 85%. set 12 is 3 reps @ 85%

REST as necessary between the sets

PART B>

then, superset the following:

  • 3 sets of 8 reps of Double DB Bent-Over Rows
  • 3 sets of 15 reps of Incline Bench Cable Flyes

PART C>

then, superset the following:

  • 2 sets of 10 reps of Earthquake Bar Strict Press
  • 2 sets of 10 reps of Cable Pullovers on the Bench

PART D> NOT for time

Complete, in any order, 30 reps of:

  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • SKi Erg for calories
  • GHD Sit Ups
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrugs
  • Row for Calories
  • TRX strap Push Ups
  • Airdyne Bike for Calories

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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