Deadlift Society/Speed Speed Speed bench

21
Aug

Deadlift Society/Speed Speed Speed bench

CrossFit Reality – Power Lifting

Warm-up

400 meter jog

2 rounds of crossfit symmetry

Bench Press (9×3 every 30 seconds @55% of 1rm)

10lbs of tension banded each side

Skill Work

Bent Over Row (3×8 add weight as needed. )

In a DL stance pull the bar from the floor and squeeze your shoulder blades. Its a touch and go from the floor.

JM Press (3×12 follow the 3×12, increase weight as needed)

4×12

DB Lateral/Rear Delt Raises (3×12 add weight as needed)

Incline DB Curls (3×12 increase weight as needed. )

keep elbows locked in.