#2 - “Overconfidence was risky in such a hostile environment, a mistake most often made by warriors who had never truly been tested.” – Jocko Willink
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Tyler
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Warm Up
Wood chop warm up
3x 10 reps with a single DB/ plate MB/ KB
Pop squat with a punch
Wood chops/ swings
Forward lunge with rotation
Diagonal wood chops (R)
Squat push
Diagonal wood chop (L)
Russian twists
Partner WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
5 minute ping ping
3x 3 pull up/ 9 band rows
3x 5 dips
*3 minute rest period
Game:
5 minute ping pong
3x 3 v ups
3x 4 super rocks
3x 4 push ups
*3 minute rest period
Cash out:
5 minute ping pong
3x 4 squat jumps
3x 4 jump lunges
Bonus
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Benefits of the Incline Bench Press
Below are three benefits of the incline bench press that lifters — be it strength athletes, bodybuilders, or a weekend warrior — will get out of the incline bench press.
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More Upper Body Muscle
The incline bench press is a movement that has the ability to be trained with heavy loads and high volume, making it a very effective multi-joint, compound lift for developing strength and hypertrophy. Coaches and athletes can use the sets, reps, and weights guidelines below to individualize strength and hypertrophy programs better.
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Increased Chest Isolation
The bench press targets the pectoral muscles, regardless of whether the lifter is flat, on a decline, or an incline. However, the incline bench press can isolate the upper pec fibers to a greater extent due to the increased angle at which the lifter is positioned, making it a good move to develop weaker ranges and aspects of the chest.
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More Pressing and Overhead Strength
Athletes can use the incline bench press to diversify their pressing strength and performance. By switching up the angles of pressing variations, athletes can often target sticking points, address muscle weaknesses, and stimulate new muscle growth.
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Who Should Do the Incline Bench Press?
Here’s a more in-depth breakdown of how the incline bench press can benefit athletes in different strength sports.
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Get you kids moving
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