Tue June 17 "Hope Chest"

Move

1) Bench Press: 5 x 3 Building

2) AMRAP 15
10, 9, 8…1 Push Ups
8 Cal Row
Rest 30 Seconds

Train

`1) Bench Press:
3 x 3 @ 85%
1 Big Drop Set: 15-30 Reps @ 50%

2) Hope Chest

AMRAP 5:
30 Strict HSPU
Cal Row in Remaining Time
AMRAP 4:
24 Strict HSPU
Cal Row in Remaining Time
AMRAP 3:
18 Strict HSPU
Cal Row in Remaining Time
AMRAP 2:
12 Strict HSPU
Cal Row in Remaining Time
AMRAP 1:
6 Strict HSPU
Cal Row in Remaining Time

Stimulus

1) You will be performing three sets of three reps at 85%. THis is a heavy percentage so please have spotters ready for these sets. Once you finish, you will complete a drop set of max 30 reps at 50%. Focus on planting the feet in the ground and maintaining a straight bar path back to the rig.

2) You have 5 AMRAPs today, with no rest between AMRAPs. Start each AMRAP with a variation of push ups and use the remaining time to accumulate calories on the rower. CHoose a variation of HSPU that allows you to complete the set in half the time of the AMRAP and have equal time on the rower. You can scale this movement to push ups off a box or pike push ups.

Extra Credit

2:00 V Ups
30 SEc. Rest
2:00 Weighted Russian Twists
30 Sec. Rest
2:00 Dumbbell Side Bends (Switching every 10 reps)