Friday Games Training
5×8 Close Grip Bench Press
*1-3 Pegboards After Each Set
*New Set Every 3:00
*The close grip bench press is progressive and same set up as last week , try and build heavier than last weeks 10s, we will do 6s, then 4s, then 2s in the coming weeks
*Sub 1 legless rope climb + 1 regular rope climb in place of pegboards if needed
6 Minute Amrap
60 Double Unders
6/4 Ring Muscle Ups
6 Deficit Handstand Pushups
-3:00 Rest
5 Minute Amrap
50 Double Unders
5/3 Ring Muscle Ups
5 Deficit Handstand Pushups
-2:00 Rest
4 Minute Amrap
40 Double Unders
4/2 Ring Muscle Ups
4 Strict Hand Stand Pushups
*For the 6 deficit handstand pushups guys will use 2 high temp 45s each side and girls will use 1 high temp 45 + 1 high temp 25 each side
*For the 5 deficit handstand pushup, guys will use 1 high temp 45 and girls will use 1 high temp 25
*For the strict handstand pushups guys will use 1 high temp 25 each side and girls will go to ground
*3 Seperate scores
Accessory
5 Rounds
10 Barbell Curls
15 Dumbbell Reverse Flyes
20 Cable or Banded Tricep Ext