220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns
Barbell Bench Press (Heavy Single)
Mid Grip Bench Press
Warm-up (No Measure)
Partner A holds a plank while Partner B does 1 pushup, then Partner B holds a plank while partner A does 1 pushup.
Then Partner A holds a plank while Partner B does 2 pushups, then Partner B holds a plank while partner A does 2 pushups.
Stop when one partner can’t complete the set unbroken
Close Grip Bench (5×5 @ 80% (men) or 70% (women) of Heavy Single)
Hands about 1.5 fist distance apart, bar touches halfway down torso, close to bellybutton, elbows stay TIGHT to body
Lying Tricep Extension (1×5, 1×6-8, 1×8-10)
Starting Strength style combination skull crusher and pull over.
Find a working weight for a heavy set of 5
Then drop 10% and do 6-8 reps,
Then drop 10% and do 8-10 reps
*Score Heavy 5*
Side Plank (3x Max Time/Side)
Same time each side.
Hang (3x Max Effort Hold)
Active hold, retract scapulae