Friday, March 29 Gym Open @ 6:05am

Image may contain: 2 people, people smiling, indoor

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:

  • 10, 8, and 6 reps @ 40%, 50%, 60%

Superset the following:

10, 8, 6 reps of:

  • Arnold Press 
  • DB Shrugs
  • DB Laterals

Met-Con WOD:

5 rounds, not for time:

  • 15/12 Calories on Rower/Erg/Airdyne
  • 12 Single DB Thrusters
  • 8 Plate Sit Ups 
  • 1 Clean & Jerk @ 155/105 

About crossfitcphs

PE Teacher at Carleton Place High School
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