Friday, March 30 Gym Open @ 7:00am

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PREPARATION:

  • Row 400m
  • 10 Seated Floor Press with Barbell
  • 8 Incline Press with DB
  • 6 Incline DB Flyes

STRENGTH:

Bench Press, supreset with Barbell Curls in brackets, as follows

  • 5 reps @ 60% (5 reps of Curls)
  • 3 reps @ 70% (5 reps of Curls)
  • 2 reps @ 80% (5 reps of Curls)
  • 3 sets of 1 rep @ 90% (10 rps of Curls after each set)

DB Incline Press as follows:

  • 2 sets of 5 reps
  • 2 sets of 10 reps

Back Squat as follows:

  • 3 reps @ 60%, 70%, 80%

Superset the following:

  • Arnold Press (10 reps, 12 reps, 15 reps)
  • Barbell Shrugs (^)
  • DB Laterals (^)

Met-Con WOD:

3 rounds of:

Every 5:00 complete:

  • 2 laps run/400m Row
  • 10 Shoulder to Overhead @ 115/75
  • 10 Pull Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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