Flash
Wednesday, July 26th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Forarm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Forarm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Bathroom Break and Scaling Options:
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Single Arm Doorway Stretch
Band Lat Stretch
Notes
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 60 Seconds
-Into-
In as Few Sets as Possible (10 Min Time Cap)
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 60 Seconds
-Into-
In as Few Sets as Possible (10 Min Time Cap)
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.