The Cell Gym CrossFit Superstition – Powerlifting
Bench Press (8 X 2 @65% 1RM (No Bands))
Outlaw Wide Bench Press (3 x 3 @70% 3RM or heaviest wide grip pr)
Close Grip Bench Press (4 X 1 Build to Heavy Single HAP)
JM Press (4 X 8 Each Set Increase Weight.)
Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.
Weight should be manageable and not difficult
Banded Pushdown (100 Reps in as few sets aa possible)
Attach Band to Pullup Bar. Grab band straps with each hand. Thumbs should be facing ceiling. Push band down and lock out triceps at bottom.