Bench Press+Strict Press; Jan. 9-15, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Top ½ of Bench Press Reps

2 Bottom ½ of Bench Press Reps

2 Bench Presses

10 sec. Overhead Hold

2 Top ½ of Strict Press Reps

2 Bottom ½ of Strict Press Reps

2 Strict Presses

*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Bench Press

5×3 Bench press

Start @ 75% and work up

Strict Press

Every 1:30 for 7 Rounds

3 Strict Presses @ 75%

Accessory/Cool Down

EMOM 7 Min

3-7 Reps in Kipping Muscle-up Progression

Then

2 Min. Flush

Then

5 Min. Stretch