June 24, 2019 – Strength and Conditioning

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

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