AP benching with the fat bar!
Warm-up
Foam Rolling Mobility
Training
A1. Close Neutral Grip Seated Row - 6 reps x 10 sets - tempo 30X1 - 3 sec eccentric (negative)/fast as possible for the concentric pull/hold it for one second after the pull
Rest 60 secs
A2. Deadlift at 50% of 1RM - 2 reps x 10 sets - focus on speed
Rest 60 secs
dude check out crossfit journal, pretty good article about a small box that has adopted westside methods and blended in crossfit....pretty awesome
ReplyDeleteis it just on the website???
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