20181031

S/S/S:

Bench Press

5X5

Increase weight ea set

video courtesy of Rogue Fitness.  Mark Bell going over some of the finer points of a successful set up and execution of a Bench Press.  This will be our Push movement for this cycle.  Goal in this week is to increase weight on each set of 5 that you perform.

WOD:

EMOM 15

Min 1 – 10/8 Cals Ski Erg

Min 2 – 15 Supine Ring Rows

Min 3 – 5 Renegade Rows (35/25)

 

Couple movements we haven’t seen in a while…

Supine Ring Row (video courtesy of Dayton Strength and Conditioning:

And Renegade Rows (video courtesy of The Run Experience):

So, one rep for Renegade Rows = one rep equals DB row on left arm, DB row on right arm, do one push up (body touches dumbbells).

 

Scaling Options:

Supine Ring Row -> Ring Row at angle

DB weight -> as needed

 

Cool Down:

Doorway Stretch – 2 min per side

 

Roll out lats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s