Warm-up Drills
I. Run 400m
II. 2-3 Rounds of 5 x Push-ups, 10 x Hollow Rocks & 10 x Air Squats
III. Dynamic Drills & Floor/Wall Mobility Drills
Impact/Focus: Bench Press 5-5-5+
Work through the following sets of Bench Press using an adjusted one rep max to establish weights from the percentages shown below.
Bench Press 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
15:00 Time Cap to complete 5-6 sets building from warm-up to working weights.
Suggested Warm-up Sets
8-10 x 45/35lb Barbell
5 @40%
5 @50%
5 @60%
Working Sets
5 @65%
5 @75%
5+ @85% **
Notes:
To determine loads multiply a one rep maximum personal record for the Bench Press by .9, use this number to find percentages for sets and reps as shown above.
** The final set is a ‘plus’ set = max reps possible after the first 5 … Aim high; if you hit 20 reps go ahead and rack the bar for a breather. Get some, Freaks.
Extra Hint: Wendler 5-3-1 app.
Post loads to comments.
“Dust Off”
12:00 AMRAP of
Run 200m
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Run 200m
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Run 200m
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Run 200m + 4 Rounds of 7 & 7
Run 200m + 5 Rounds of 7 & 7
Run 200m + … Continue adding one round of 7 x Medicine Ball Cleans and 7 x Push-ups to the workload after each 200m Run has been completed.
Post scores to comments as rounds/reps completed.
Bench press (45’s db bench)
-that’s the heaviest I have lol
4 rounds + 20 seconds of running