Wednesday 5/22


Lax to Pec or Foam Roll x :30 seconds on each side Pec Stretch x 5/side (look away when stretching) Scapular push-up x 10 Wide Grip Scapular Push Up x 10 + Banded Face pull x 20 Push-up x 5-10 (perfect position) x 2 sets + 20 Seal Jack 10 Medball bent over Slam rest 30 seconds x 3 sets *be explosive here


We are going to keep the same percentage as last time, lower the reps (10 down to 8) but increase the about of sets. Make sure you keep a full ROM and keep the tempo. Make adjustments to prioritze this!

Close-Grip Bench Press (4x8 @ 60-65% of 1RM; Tempo 30X1)

Each set begins every 2:30


This one is meant to be a bit longer. Try to take the first row at an 80-85% pace. From there the weight for the push press should be something that you can do in 1-2 sets. Don't go so heavy that you have to break them up into sets of 2-3. Be smart here. For the toes to bar try to challenge yourself as long as you can. The burpees should be at an average pace. Kill the last row. #BTTW

Metcon (Time)

For Time: 50 Calorie Row Immediately Into: 5 Rounds: 10 Push Press, 135/95 10 Toes to Bar 10 Burpee to 6" Target Immediately Into: 50 Calorie Row

Extra Work

Get that SWOLE on with this extra work. Choose weights and modifications that allow for proper movement and FULL ROM.

A.1: Weighted Push-ups (2x10; Rest 30 seconds)

A.2: JM Press (2x10; Rest 60 seconds)

Check out this video for a JM Press

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