March 13, 2020
Strength: Bench Press Wave (Week 2 of 4)
Set 1: 6 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 85%
Rest 3:00
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%
Set 6: 2 Reps @ 85%
Rest 3:00
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 80%
Set 9: 2 Reps @ 85%
Percentages above are based off our 5-Rep Bench Press Benchmark completed on February 26, 2020. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Complete the 6-4-2 reps “Not for Time,” but move with a purpose. Keep the sets to a short break, and make this challenging. After each big set (6-4-2), rest 3:00. Week after week, we will be increasing percentages throughout.
Metcon:
5:00 AMRAP
35 Wall Ball (Buy-In)
then,
AMRAP of:
9 Hang Squat Cleans (135/95)
9 Bar Facing Burpees
5:00 Rest
5:00 AMRAP
25 Wall Ball (Buy-In)
then,
AMRAP of:
6 Hang Squat Cleans (165/115)
6 Bar Facing Burpees
