Part I: 1RM Bench Press
Keep in mind you probably just did a very hard 20 minute workout.
Use Spotters and don't kill yourselves.
Following this program, based off of your old 1 rep max.
2 x 7 Empty Bar
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
1 @ 100%
Use Spotters and don't kill yourselves.
Following this program, based off of your old 1 rep max.
2 x 7 Empty Bar
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
1 @ 100%
Part II: 5 Min EMOM
13 - 15 Push-Ups
Choose a number that you plan on finishing even in the last minute. Remember we have Cindy on Friday.
Choose a number that you plan on finishing even in the last minute. Remember we have Cindy on Friday.
Gina
ReplyDelete7 @ 45
5 @ 65
3 @ 75
1 @ 85
*attempted 90 and 95, failed.
5 min AMRAP pushups
13
10
12
10
10
felt the burn...woof!
Part I
ReplyDelete7@45
5@65
2@75
1@85
1@95
1@ 100 (failed at 100 first attempt but struggled through the second)
new max = 100
Part II
5x15 (finished in 30 seconds for the first 3 rounds and 40 seconds for the last 2)
Nice, take the next two days off from any pushing cash-outs and do max (ideally 7 - 8) strict pull-ups with 1 red band in today's WOD.
ReplyDeleteinstead of c2b?
ReplyDeleteYeah, I don't think you need as much technique practice, plus you'll be doing kipping pull-ups on Friday so it's pretty redundant. You can practice butterfly pullups after class.
ReplyDeletePart I
ReplyDelete7@45
5@65
2@75
1@85
1@95
tried 2 at 100 lbs failed, same 1RM
Part II
15
15
12
11
12
form was pretty sloppy those last 2 rounds