* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Class:

1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set.

2) Dumbbell Bench Press: 3 sets of 8-12 reps

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 10 minute AMRAP:

5 Pull-ups

10 Knees-up

30 Single-unders

Extra Work:

4) Band Pull Aparts: 100 not for time

Break this up into as many sets as needed, rest as needed. Remember this is for shoulder health not for speed or “strength.”

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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