FRIDAY MAY 22

WARM UP
2 min jump rope
3X 10 each
INCHWORM w/pushups
Superman
SHPT
WALKING LUNGE
BAR TAPS
10 sec HANDSTAND HOLD

STRENGTH
BENCH PRESS
Find your 1 RM

WOD
21-15-9
HANDSTAND PUSH UPS
T2B
50 DU IN-BETWEEN REPS FINISH W/DU

Tate Press

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Incline Dumbbell Tate Presses with Bands. Like the dumbbell rollback extensions I posted a few months ago, this exercise targets the lower triceps brachii/anconeus, which are greatly responsible for power in movements like bench press, overhead press, Handstand Push Ups, ring dips/muscle ups, etc. This exercise can be done flat or incline (as shown), without bands or with bands (as shown). Keep the dumbbells touching the entire time. Bring the tops of the dumbbells together as you are descending, and before you touch your upper chest (middle chest if you are on a flat bench). Pull the tops of the dumbbells apart as you ascend, but keep the insides of the dumbbells touching, and focus on full extension of your elbows at the top of every rep. Keep your shoulders packed tight like a bench press, to avoid using anything but your triceps. Enjoy! Check out our CrossFit and Powerlifting programming at WODFollow.com! #ConjugateNation #CrossFit #Powerlifting #OlympicLifting #Gymnastics #WestsideBarbell #SweattShop #RogueFitness

A post shared by Laura Phelps (@queenbeepower) on

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