MG-W7D2

Discuss how these pictures and their respectful topics could possibly benefit you and your performance

1.) Barbell Incline Bench Press 6x4 (ascending)

2A.) DB Bench Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

LS-W2D1

1.) Squat 6x4

Rest 105 seconds after each set, 5 minutes after last set. Begin first working set with the heaviest set of 5 from last week and work from there. Don't go up more than 10% from last week.

5 rounds, Rest 1 minute between rounds

Row 250 meters

Push ups x 20

Run 400 meters

Pull ups x 20

I know, same as last week, but a few more pull ups and a programmed rest. Get it done, faster. Hoped you timed it last week. Time it here and now and work hard, but make every rep count. If you have a lap timer, use it to time your laps and your rest period. You can be as precise as possible, or just get through it. If you're a competitor, then you should time it.

Week 6 Day 3

1.) Standing broad jump 5x3
-(reset each jump)

2.) Inc bench 4x6-8

3A.) Face the wall handstand with hip slap 3x20 slaps
3B.) BTB around the worlds 3x20 each direction

4A.) Chinese rows 3 x 10
4B.) DB flys 3 x 10

5.) Tabata Burpees

Rollin