logo

Wednesday, September 30 2020

Posted by Mandee on September 29, 2020   |   11 Comments

Tempo Bench Press   E3MOM

5 Sets X 3-5 Reps

**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**

12min AMRAP:

4 Over the Bar Burpees
6 Barbell Push-ups   MRX Push-ups
8 Sumo Deadlift High Pull   95/65   RX+115/75   MRX 75/55
10 Shoulder to Overhead
12 WallBall Sit-Ups   20/14lbs   MRX 20/10lbs

Chest & Core Development

2×12 DB/KB Bench
2×12 Evil Wheels
2×12 Dips (ring & bar)
2×12 Band Pull Aparts (across chest)

11 responses to “Wednesday, September 30 2020”

  1. Hal says:

    A. 125×5 across

    B. 5+13 RX

    C. Complete

  2. Josh Kennedy says:

    A: 5×5, 185# across
    B: 4+16 Rx+
    C: complete

  3. Regina says:

    4 reps @75lbs across
    4+17 Rx

  4. MH says:

    5 reps @ 105
    8+2 RX+

  5. Nathaniel says:

    6 + 25 rx+

  6. CJ VK says:

    135(3)-155(3)x4
    4+31 rx+

  7. Jason M says:

    135 (3) Across
    6+6 Rx

  8. Mandee says:

    7+19 RX+

  9. Justin says:

    5-5-5-4-4@225
    7+10 rx

  10. Bradley says:

    135(4) – 155(4) across

    6+22 Rx+