Incline Close Grip Bench Press
*Take 8 minutes to get through the following.
5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)
Movement Prep/Activation
1 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Banded Strict Pull Up
10 Hand Release Push Up
20 Alt Leg V-Up
10 Lateral Box Step Up (each leg)
Workout Prep
1 Set (at workout pace)
100m Run
2 Pull Ups
3 Push Ups
4 Sit Ups
5 Air Squats
*All with vest.
Star Trek: The Motion Picture
Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
*Repeat from May 2, 2022 AND Monday May 8, 2023
- Target Rounds each set: 4+
- Minimum Rounds before scaling: 3
- Every 10m of run = 1 rep
Today we will RETEST our 1 rep max weighted Pull Up
If you do NOT have a weighted Pull Up, we will base it off max Pull Up Reps
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups
THEN:
7-10 minutes working up to a 1RM Weighted STRICT Pull Up [see athlete notes for scaling options]
*Recommended rest would be about 60 seconds between attempts.
You can use dumbbell between legs or attach weights to belt.
SCALING
Complete 2 rounds of:
20 Scap Pull Ups
5 Ring Rows
THEN:
RETEST 1 set of max rep of UNBROKEN Strict Pull Up or Toe Assist Pull Up
Cool Downs (OPTIONAL)
2 minute Couch Stretch (each side)
1-2 minute Lat Smash (each side)
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up