Weekend Muscle

Warm-up:

Row 1 minute on/ 1 minute off for 10 minutes.

Strength: Bench Press (5-3-1)

Wendler Week 3
(Rest 3-5 minutes between WORK sets)

 

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 135#, your percentages will be based off of 90% of 135# (120#).

-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 (Time)

 

- Record total time for all.
- 40 minute Time Cap

21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)

– Rest 5 min –

21-18-15-12-9-6
Shoulder to Overhead (115/75)
KB Swings (70/53)