Barbell 06-10-18

Barbell 06-10-18

Monday
Wide Grip Banded Bench Press 6 x 3 20X0
Superset: 3 x 12 DB Bench 30X0 & Banded Push-Up
Superset: 3 x 15 Tricep Extension + DB Pullover
Finishers

Tuesday
Back Squat 5 x 3+
3 x 10ea DB Split Squat
3 x 10ea DB FR Step-Up
3 x 25 Hip Extension

Thursday
Front Squat 5 x 3+
Deadlift 5-1-5-1-5-1 (Singles between 85-95%,  5’s as Heavy as Possible)
DB Finisher
Bands Finisher

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Workout of the Day 06-10-18

Workout of the Day 06-10-18

B-Mac Hero WOD
Partner WOD: (split how you choose, slap 5 when you switch)
2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run, together
50 Power Cleans 135/95#
100 Calorie Bike
We loved Brian. Having him around was a treat for us all, coaches and members. He will be greatly missed. Our thoughts and prayers are with his family and friends during this difficult time. Brian was selfless in his continued service to our state and our nation. Prior to becoming a member of the New Jersey State Police, McNally graduated from the Citadel Military Academy and was a Captain in the United States Marine Corps Reserves. We appreciate and honor Brian’s service, as well as the positive impact he had on lives right here in our community. He will be missed and our workout today will be done in Brian’s honor.
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