240523

1. Tempo Below Parallel  Box Squats @ 6/10 RPE

5 Tempo Below Parallel  Box Squats @ 7/10 RPE

5 Tempo Below Parallel  Box Squats @ 8/10 RPE

5 Tempo Below Parallel  Box Squats @ 9/10 RPE

5 Tempo Below Parallel  Box Squats @ 10/10 RPE


*The tempo is 5 seconds down, pause at the bottom, explode up


*The intention behind these is to STICK TO THE TEMPO. Do not go off of percentages, go off of RPE's. 


*rest as needed between sets

https://youtu.be/GYl7kxflT1s


2. 8 Wide Grip Bench Press @ 7/10 RPE

AMAP in :30 Close Grip Push Ups 

Rest as needed

8 Wide Grip Bench Press @ 8/10 RPE

AMAP in :30 Close Grip Push Ups 

Rest as needed

8 Wide Grip Bench Press @ 8.5/10 RPE

AMAP in :30 Close Grip Push Ups 

Rest as needed

8 Wide Grip Bench Press @ 9/10 RPE

AMAP in :30 Close Grip Push Ups 

Rest as needed

8 Wide Grip Bench Press @ 10/10 RPE

AMAP in :30 Close Grip Push Ups 


* You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds. 

Don't worry about hitting a percentage! Just worry about the RPE's

3. 4 Rounds
7 1:1:2 Incline DB Bench @ moderate weight – maintain quality
12 DB Scull crushers
10 Standing Alternating DB Curl  (each side) + 10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t round-


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