Friday May 18, 2018


How much do you bench bro?? Eric and Cody

3 Rounds for time:
400m Run
21 Burpees
Post times to comments 

Additional Comp Training

STRICT PRESS
4 Sets of 6 RepetitionsSame weight across all four sets. All repetitions taken from the rack.

Part #1: On the Minute for 9:00 Minutes 
1 Tempo Front Squat
3 Seconds Down
3 Seconds Pause in the Bottom
3 Second Stand

Set #1 – 1 Rep @ 60% of 1RM FS
Set #2 – 1 Rep @ 60% of 1RM FS
Set #3 – 1 Rep @ 60% of 1RM FS
Set #4 – 1 Rep @ 64% of 1RM FS
Set #5 – 1 Rep @ 64% of 1RM FS
Set #6 – 1 Rep @ 64% of 1RM FS
Set #7 – 1 Rep @ 68% of 1RM FS
Set #8 – 1 Rep @ 68% of 1RM FS
Set #9 – 1 Rep @ 68% of 1RM FS
Rest 3:00

Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats, complete:
Rest 2:00 between sets.

 

 

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