June 13, 2014
A. Bench Press
5 reps @ 65%
5 reps @ 75%
Max Reps @ 85%
The weights are based off of 100% of your 3 rep max.
You can also calculate the weight based off of 90% of your 1 rep max.
(1RM x 0.90 x 0.85= Weight Used For Max Reps)
6 Rounds For Time
10 Steps Walking Lunge
1 Legless Rope Climb
10 Ring Dips
At A Moderate Practice Weight
1 Set =
2 Split Jerks With The Left Foot Forward
2 Split Jerks With The Right Foot Forward
And 1 Push Jerk
Repeat 3 Times With Rest Between Sets
10 Singles For Speed and Accuracy
Start at 45-50% and slowly climb to 65% of your 1 rep max. There is no style preference on the 10 singles.
Check out the new tab on “rest and recovery days.”