Monday 18th June 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS
A1) Barbell Bench Press:
3 x 10

A2) Dumbbell Front Rack Step-Ups:
3 x 10

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 2 of 8

Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

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