2015-07-29

WEDNESDAY WORKOUT (HYDRO FIT PATH)

Bench press cycle commences!!

Cutoffs and bro tanks are welcomed!

STRENGTH:
Bench Press
- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...
* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...

Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...

Do just 2 warm ups...
- Empty barbell x 5 reps
- 50% x 5 reps

WORKOUT:
Overhead Squat (63#/95#)(60-65% 1RM)
Toes 2 Bar
21-15-9
(8 minute cutoff)

Scale to 15-12-9, if needed... If you do scale move the OH Squat weight up to 70%

AT THE 8:00 MARK PROCEED IMMEDIATELY INTO...

Perform as many 300m Shuttle Runs (Must be blacktop & back x 6 trips) as possible in 4 minutes...

You MUST rest 30 seconds after each successful 300m shuttle run...

How many of you can get into the 3rd round on this one??

POST YOUR BENCH WEIGHT, TOTAL TIME FOR PART ONE AND TOTAL METERS COVERED ON THE RUN TO COMMENTS

3 comments:

Eldon said...

195# Bench
5:13 rx'd
2×300m + 1 trip down and back.

Eldon said...
This comment has been removed by the author.
Susannah Dunn said...

73 bench

707 WOD 15-12-9 @63#

2 complete rounds on run. Started to feel really weird.