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1/2/16

January 1st, 2016

Bench Press 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

10 min AMRAP Partner workout

P1 does max reps bench press while P2 spots (95/65)

When P1 is finished, P2 and P1 switch

When P2 is finished, both go to jump ropes

Both perform DU (scale singles) and both stop when either P1 or P2 stops

Go back to bench press

score total reps

 

5 min to rest and put benches away

 

7 min AMRAP

30 hand-to-hand KB swings (53/35)

20 wallball

10 KB snatches (R+L=2)

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