Friday, January 25 Gym Open @ 6:05am

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1 year ago

PREPARATION:

  • Row 25/20 Calories
  • 5 Push Ups + 20 Empty Bar Presses + 10 Empty Bar Rows
  • 10 DB Flyes
  • 10 DB Incline Flyes
  • 10 One Arm DB Rows (each side)

STRENGTH:

  1. Banded Barbell Bench Press 
  • 8 sets of 3 reps @ 60% for all sets

     2. Bench Press as follows:

  • 5 reps @ 65%, 70% and 75%
  • 3 rep @ 80%, 85% and 90%
  • 10 reps @ 60%

Superset the following:

8-6-4 reps of :

  • DB Incline Press
  • 1- Arm DB Row

Superset the following:

  • 8-6-4 reps of DB Pullover
  • 16-12-8 reps of DB Rear Lateral

Met-Con WOD:

Every 1:00 for 30:00, or until you cannot complete the reps in the minute:

  • 5 Pull Ups (or 4 or 3)
  • 10 Push Ups (or 8 or 6)
  • 15 Air Squats (or 12 or 9)

 

About crossfitcphs

PE Teacher at Carleton Place High School
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