“Foundations of POWER”  week 11 day 2

bench press

  • 4 x 5 @ 90% of 5rm
  • 1 set max reps @ 85%
    • quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

  • 2 x 10 : alternating arm db chest press
  • 2 x 6 : strict ring dips
    • 12 dips off bench
  • 2 x 15 : db skull crushers

5 rounds : e2mom

  1. 20/18 cal bike
  2. 20 db hang clean & jerk + 10 burpees over db