Chest (7/11/14)

Chest

• Deficit Push-up
• 50 total
• Perform push-ups on dumbbells in order to get additional depth.
• Bodyweight Bench Press
• 5 rounds: AMRAP
• A good score is 10+ reps and staying within 1-2 reps of each previous round.
• If you can't complete at least 4 reps at bodyweight, load bar with a weight you can perform 8-10 reps with and perform 5 rounds of AMRAP.
• Negative Dumbbell Flye
• 4 sets x 10 reps
• Lower weights out to sides on a 5-count, then press them back up into starting position.
• Incline Dumbbell Press
• 4 sets x 10 reps
• Metronome Push-up
• 4 rounds: AMRAP
• Set metronome to 80bpm and perform as many reps as possible til failure.

Niko Countouriotis
Fireman