Strength
Bench Press 7, 7, 7, 7, 7 take 5 sets to build to a heavy 7
Not a super set, do the bench press first then. . .
Slight incline neutral grip** DB bench press* 10, 10, 10, 10
*place a 45# plate under 1 end of the bench and pair up in 3 -4’s and move through at a good pace – should be no more than 90 s rest btwn sets
**palms are facing each other, emphasis on the triceps
Conditioning
5 strict chin ups
10 DB hammer curls 35-50#/20-30#
15 evil wheels
5 RFT
Time cap: 14 minutes
Score: heaviest 7 on bench and time or time + reps
Bench Press 7, 7, 7, 7, 7 take 5 sets to build to a heavy 7
Not a super set, do the bench press first then. . .
Slight incline neutral grip** DB bench press* 10, 10, 10, 10
*place a 45# plate under 1 end of the bench and pair up in 3 -4’s and move through at a good pace – should be no more than 90 s rest btwn sets
**palms are facing each other, emphasis on the triceps
Conditioning
5 strict chin ups
10 DB hammer curls 35-50#/20-30#
15 evil wheels
5 RFT
Time cap: 14 minutes
Score: heaviest 7 on bench and time or time + reps
Congrats On Ramp Grads! Can't wait to see you in class!
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