Saturday, November 9, 2013

Weekend Warriors

Strength: Bench Press  3 x 3
(Wendler week 2)
(rest 3-5 minutes between WORK sets)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
Strength: Back Squat 3 x 5 
(Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max bench press is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.


MetCon (AMRAP): As many rounds as possible in 16 minutes of,

BUY-IN: 50 Box Jumps (24/20)

With Remaining time:


7 Front Squats (135/95)
14 Toes 2 Bar
21 Double Unders

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