* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

Class:

1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set.

2) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip.

3) 12 minute AMRAP:

100m Sled Drag 160/115

10 Power Snatch 95/65

5 Bar Muscle-ups

Substitution for Bar Muscle-ups is 2x in Chest-to-bar Pull-ups or Pull-ups

Extra Work:

4) Row: 8 x :20/:10

Max Effort, give everything you’ve got on each interval.

5) Superman Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments

A long but interesting listen