Warm up: 400 m run/row; 10 pvc pass thurs, windmills, goodmornings, ohs, sh pr, power snatch; 2x 10 push ups, spiderman lunges, hollow rocks, ring rows
Mobility: shoulders, pecs, arms
Skill Focus: Bench Press
Work up to 90% of your 1rm and. . .
Bench press
Max reps @90% of 1 rm
max reps @80%
Max reps @70%
rest 2-3 min btwn sets
Level 3:
1 power snatch + 1 ohs 135#/95#**
1 rope climb
Level 2:
1 power snatch + 1 ohs 115#/80#**
1 rope climb or 3 strict pull ups
Level 1:
2 db power snatch right
2 db power snatch left
1 db goblet squats
3 controlled negatives if do not have rope climb or strict pull ups
AMRAP in 15 min
**Add 1 squat rep per round; for example on round 5 you would complete 1 ps + 5 ohs or for Level 1-2 ps r, 2 ps l and 5 goblet squats
Post # reps completed on bench in the 3 sets along with # rds for score
Mobility: shoulders, pecs, arms
Skill Focus: Bench Press
Work up to 90% of your 1rm and. . .
Bench press
Max reps @90% of 1 rm
max reps @80%
Max reps @70%
rest 2-3 min btwn sets
Level 3:
1 power snatch + 1 ohs 135#/95#**
1 rope climb
Level 2:
1 power snatch + 1 ohs 115#/80#**
1 rope climb or 3 strict pull ups
Level 1:
2 db power snatch right
2 db power snatch left
1 db goblet squats
3 controlled negatives if do not have rope climb or strict pull ups
AMRAP in 15 min
**Add 1 squat rep per round; for example on round 5 you would complete 1 ps + 5 ohs or for Level 1-2 ps r, 2 ps l and 5 goblet squats
Post # reps completed on bench in the 3 sets along with # rds for score
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