Tuesday, October 2, 2012
BENCH AGAIN !
Warm Up: 2 X 250 m row, 10 ring rows, 10 push ups
Skill Focus: Bench Press
1 x 5, 1 x 3
WOD
Bench Press
Set 1- 50% of possible 1 rm X 3
Set 2-75% X 2
Set 3-85% X 1
Set 4-90-95% X 1
Set 5-Test 1 rm
Set 6 (optional)-exceed Set 5
Rest 3 min between sets above 85% (use this time to work on mobility)
Complete as many reps as possible in 3 minutes of:
Burpees
Post 1 rm bench and # of burpees for score
Once again, it was a plethora of PR's today. Board will be posted after the last class. Great job Everyone!
BENCH AGAIN !
Warm Up: 2 X 250 m row, 10 ring rows, 10 push ups
Skill Focus: Bench Press
1 x 5, 1 x 3
WOD
Bench Press
Set 1- 50% of possible 1 rm X 3
Set 2-75% X 2
Set 3-85% X 1
Set 4-90-95% X 1
Set 5-Test 1 rm
Set 6 (optional)-exceed Set 5
Rest 3 min between sets above 85% (use this time to work on mobility)
Complete as many reps as possible in 3 minutes of:
Burpees
Post 1 rm bench and # of burpees for score
Once again, it was a plethora of PR's today. Board will be posted after the last class. Great job Everyone!
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