01 12 15 – Close grip bench press

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01 12 15 – Close grip bench press

Warm up:

25 Jumping Jacks

20 Air Squats

15 Push Ups

10 Supermans

5 Burpees


Mobility:

Chest

Shoulders


Strength – close grip bench press:

7-7-7-7-7


Metcon – 3 rounds for time:

5 cleans 50/40kg

15 pull ups

5 squats 50/40kg

15 toes to bar

5  jerks 50/40kg

15 hand release push ups



Technique class:

Deadlifts:  Understand the more common deadlifts and the mechanics, anatomy and physiology of why and when to use them.

Rope climbing: Technique practice.