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November 18, 2021

Friday Games Training

5x 10 Close Grip Bench Press @65-70% 

*3 Rope Climbs After Each Set 

 

*New Set Every 3:00

*We will be building on this close grip bench in the coming weeks, it will be a 5 week cycle 

*3 Fingers in the smooth part for close grip standard 

 

15 Minute Amrap 

6/3 Ring Muscle Ups 

50 Double Unders 

50ft Handstand Walk 

 

*Ring Muscle ups should be something you can go ub on most rounds, 

*Don’t default to bar muscle ups, if you can do ring muscle ups do them in the workout even if it is 1 rep each round 

 

Accessory 

5 Rounds 

10/10 Seated Filly Press 

15 Dumbbell Hammer Curls 

20 Cable Tricep Ext 

 

*Can use band for tricep ext if needed 

*Focus on good form on filly press rather than weight 

 

November 18, 2021