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"It's not about hugging trees, it's not about being wasteful either.  You've just got to find that balance, where taking care of yourself, takes care of more then just yourself, that's the sweet spot."

Matthew McConaughey

Bench Press

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 4 sets of 12 reps

#2.  Supplemental 

  • Pick 1 Triceps Exercise 3 sets of 12
  • Ring or Bar Holds & Lowers.  3 Rounds of: (rest 2 minutes between rounds) 4 sets of 15 second hold at the top, 4 sec lowering down (then pop back up)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Push-ups

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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