A. Barbell Bench Press 3-3-3-8-25
Barbell Bench Press
– Set 1 – 3 reps @ 90%
– Set 2 – 3 reps @ 85%
– Set 3 – 3 reps @ 90%
– Set 4 – 8 reps @ 75%
– Set 5 – 25 reps @ 30%
Rest as needed
*30% > Speed work
B.
Every 1 minute for 12 minutes (1 round):
Minute 1
– 3 Toes to Bars
– 4 Renegade Rows @ 22.5/15 kg
Minute 2
– 4 Toes to Bars
– 5 Renegade Rows @ 22.5/15 kg
Minute 3
– 5 Toes to Bars
– 6 Renegade Rows @ 22.5/15 kg
Minute 4
– 6 Toes to Bars
– 7 Renegade Rows @ 22.5/15 kg
Minute 5
– 7 Toes to Bars
– 8 Renegade Rows @ 22.5/15 kg
Minute 6
– 8 Toes to Bars
– 9 Renegade Rows @ 22.5/15 kg
Minute 7
– 9 Toes to Bars
– 10 Renegade Rows @ 22.5/15 kg
Minute 8
– 10 Toes to Bars
– 11 Renegade Rows @ 22.5/15 kg
Minute 9
– 11 Toes to Bars
– 12 Renegade Rows @ 22.5/15 kg
Minute 10
– 12 Toes to Bars
– 13 Renegade Rows @ 22.5/15 kg
Minute 11
– 13 Toes to Bars
– 14 Renegade Rows @ 22.5/15 kg
Minute 12
– 14 Toes to Bars
– 15 Renegade Rows @ 22.5/15 kg
*Both in the same minute
C. Body Armour
Body Armour
3 – 5 rounds for quality:
– 200m run
– 8 3point KB Bent Over Rows (ea way)
– 8 KBS (Russian)Scoring: Not Scored
