6/23/15

TUESDAY

Strength: Bench Press

  • 5 x 65%
  • 3 x 75%
  • 2 x 85%
  • 3 x 80%
  • 2 x 90%
  • 8 x 80% (up from 78% last week)
  • Based off of 100% of your 1RM from 6/2/15

MetCon: 15 Minute EMOM

  • Minute 1: 3 Clean and Jerks at 70% of your 1RM
    • If you don't know your 1RM, then find a decently heavy weight that is not too much of a struggle to achieve 3 reps
  • Minute 2: 10 Hand-Release Push-ups; Box Jumps (24/20) rest of this minute
  • Minute 3: 6-8 Burpee Pull-ups
    • Should have 20-30 seconds rest, base your number off of this
    • May use momentum on pull-ups, for example, a jumping pull-up
  • Score Total Box Jumps

Post-Workout:

  • 3 x 12 Banded Chest Pull-Aparts
  • 3 x 12 Banded Face Pulls