Tuesday 9/4/18

Strength: Eccentric Accentuated Bench Press (performed with safety pins)
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: Tabata – 20 sec work, 10 sec rest, 8 x / station, 1 min between stations
A) Bike
B) Hollow Body
C) Row
D) Mountain Climbers
Accessory:
Superset A:
A1) Chest Fly 3 x 12
A2) Pec stretch 3 x 30 sec
Superset B:
B1) Tricep Kickback
B2: Tricep stretch (overhead)