“Banshee”
A. Strict Press: 1RM
B. Bench Press: 1RM
C. Incline Bench Press: 1RM
D. E.M.O.M x 12 min.
Even: 1-3 Strict pull-ups wide grip
Odd: 5-10 Push-ups
E. E.M.O.M x 12 min.
Even: 3-5 K2E, palms facing you.
Odd: 10 Burpees
(No rest between D and E)
“Juggernaut”
A. Incline Bench Paused Bench press: 10 sets x 2 rep. Pause should be for 2 sec on chest (heavy but will need to go up)
B.1. CAT Bench Press: 2 sets x 3 reps @ 70%, rest 1 min/ 2 min. Ends B1
B.2. CAT Bench Press: 2 sets x 3 reps @ 75%, rest 1 min/ 2 min. Ends B2
B.3. CAT Bench Press: 2 sets x 3 reps @ 80%, rest 2 min. Ends B3
CAT means explode on the up/push! This should be a fast explosive move upward from chest to lockout.
C. E.M.O.M x 12
even: 7 HSPU
odd: 7 Strict Pull-ups wide grip or Max in 20 sec
D. E.M.O.M x 12
even: 12 Push – ups
odd: 5 strict chin-ups
No rest between C and D.
Conquest Black 
August 28th, 2013 at 1:18 am
1RM strict press 95#
1RM bench press 115#
1RM incline BP 100#
all rounds of EMOM with 3 pull-ups, 10 push-ups and then 5 k2e, 10 burpees.
August 28th, 2013 at 2:43 am
a. Incline Bench Press @ 180#
b. CAT Bench Press using 260# 1RM %’s
c. & d. Completed (No pullups, 9 wide grip chin ups instead)
Coach Gabe
August 28th, 2013 at 12:34 pm
1RM strict press 80#
1RM bench press 115#
1RM incline BP 85#
all rounds of EMOM with 3 pull-ups, 10 push-ups and then 5 k2e, 10 burpees.