• Teaching Notes
We are going to begin off the day with our Bench Press energy development that can have us working right into a maximal set at 80% to finish the day for some high quality quantity and hypertrophy work! We are going to then sort out a combined energy and stability EMOM with the aim of enhancing and reinforcing positions by a wider array of motions for a full physique stability session primarily targeted on higher physique urgent energy.
energy: bench press
Go each 2:30 minutes.
Bench Press 1×8 at 65% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×6 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1xME at 80% 1RM
metcon: “Cosmo”
Each 1 min for 15 minutes, alternating between:
2x [ 1 Wall Walk + 3 Wall Facing Handstand Push-ups ]
12 Chest Supported Dumbbell Rows, choose load
Hole Maintain, 30 secs
Single Arm Overhead Carry, choose load, L 50 ft/R 50 ft
Relaxation 1 min
Equipment:
4 rounds for high quality of:
12 Rotational Ball Slams, choose load
6 Tempo Ring Dips
10 Ring V-Outs
