Sunday, December 15, 2013

Be Heroic.

Strength: Bench Press (5-3-1)
(Wendler Week 3, cycle 2)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 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 1+, 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: 10-9-8-7-6-5-4-3-2-1

Bench Press (185/115)
10 Pull-ups between rounds

MetCon: "Annie" 50-40-30-20-10

Double Unders
Abmat Sit-ups

No comments:

Post a Comment