Monday, November 15th

Strength – Close Grip Bench Press 4×5

Going heavier today on the close grip bench press. We want our hand position to be somewhere inside our shoulders to emphasize the triceps, keeping elbows tucked in to our body as we lower the bar to our chest.

Conditioning: With a continuously running clock perform: 1 Dumbbell Devil Press, 35/20 lbs in the first 1 min 2 Dumbbell Devil Press, 35/20 lbs in the second 1 min 3 Dumbbell Devil Press, 35/20 lbs in the third 1 min … Continuing this for as long as you are able. *at minute 10, add 1(+1) Dumbbell front squat after performing prescribed devil’s press.

Conditioning: DB Devil’s Press (Burpee with DBs into a dual overhead Snatch). Keep weight light and make sure that after the burpee, athletes are bringing their chest up, engaging core as they perform their snatch. In order to prevent this workout lasting too long/too monotonous, at minute 10 they will add a DB Front Squat (+1 per round after 10) after their presses.