Wednesday, August 21, 2013

Power

Banded DB Floor Press
9x3

Accessories
3x10 one arm DB Bent Over Row
3x10 decline push ups

WOD
3 RFT:
250 m Row
20 straight leg med ball sit ups (20/14)

Recovery:
50 banded tricep press downs

Fe Gamers
1) Banded Bench Press (50% of 1 RM Floor Press + 30% band resistance) 9x3 with varied grips
2) Accessories Above Plus 3x20 Rear Delt raise
3) WOD and Recovery (100 press downs)