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Friday 6/13/14

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)

B.
6 Rounds For Time 
10 Steps Walking Lunge
1 Legless Rope Climb
10 Ring Dips

C. 
Jerks
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
Then
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.”

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  1. Allan Fleck Reply

    Mark are the Jerks cleaned from the ground or racked?

  2. Mark Lee Reply

    Just from the racks.

  3. Allan Fleck Reply

    Thanks!

  4. mason Reply

    Bench- 65×5, 70×5, then 65 for 7. A bit painful.
    Wod- 23:56 but got 5 legless rope climbs and then partial on one of them so I did 2 regular. Used purple band for dips.
    3 sets at 65#
    10 singles- 75#, 85#, 95# worked on the split for all of them because I need work on those.
    Great programming so far Mark!!! Good work all!

  5. Mark Lee Reply

    A. 200 x 9
    B. 8:21
    C. 95,115,135 Then 10 Reps With 135,145,155,165×7 Sets. Tempted To Go Heavier But Sticking To The Program And Really Feeling Technique. Felt Pretty Solid.

  6. Allan Fleck Reply

    A. 205X 11
    B. 9:50 10+ no reps on dips
    c. 135# for first 3 rounds, 155@4, 165@6 feeling great on hip drive. And much better on split. Thanks Mark!!!

  7. Christopher Judkins Reply

    A) 175# x 13
    B) 10:15 was hanging behind Allan watching him closely going he would fall off abd I could make my move but you stayed strong buddy, awesome wod.
    C) worked up to 125#, stayed in the lighter side but working the split to both sides felt great.

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