SPEED FLOOR PRESS/BANDED PULL-APART

A) Strength:

1a) Speed Floor Press @ 65% of two weeks 3RM or a moderate weight (9 x 3), every 60s - - 5% from last week.
- Pause for a 1 count on each rep.
- Change Grip every 3 sets (ie. close, medium, wide, close)
- Take 3-4 sets to build to work weight.
- Beginners (6 x 4) using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. 

B) WOD:

Every 4:00 x 5 Sets:

10 Pull-ups (S =  8 Band Assisted Pull-ups or Chin-ups, 10 Ring Rows)
10 Front Squats (Rx = 135/95, S = 115/75, 95/65, 65/35)
10 Push Press 


Rx+ = C2B Pull-ups

C) Extra Credit:

3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)
12 DB Tricep Extensions from the floor w. a pause (1 count)
20s RKC Plank

Rest as needed.