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04.10.2013

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Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.

Bench Press 4-4-2-2-2RM

Post sets/reps/loads to comments.

“Portion Control”
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

Post scores to comments.

Samy Daghir

13 thoughts on “04.10.2013”

  1. Bench Press 2 RM
    95#x4
    125# x2

    “Portion Control”
    20 x Ground-2-Overhead (25lbs)
    20 x Thrusters (45lb)
    5 rounds = 1:15/1:22/1:34/1:45/1:28

    Reply
    • yes I love it! There are only a few people other than 5 am’ers that are posting…we already know how we all did…we are the only ones that don’t know how EVERYONE else did!

      Reply
  2. Bench Press 2 RM
    95#x4
    125# x2

    “Portion Control”
    20 x Ground-2-Overhead (25lbs)
    20 x Thrusters (45lb)
    5 rounds = 1:15/1:22/1:34/1:45/1:28

    Reply
    • yes I love it! There are only a few people other than 5 am’ers that are posting…we already know how we all did…we are the only ones that don’t know how EVERYONE else did!

      Reply
  3. Bench Press 4-4-2-2-2
    95 # @ 4
    115 # @ 4
    130 # @ 2

    Portion Control
    Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
    20 x Ground-2-Overhead @ #35
    20 x Thrusters #45
    1:58 / 1:57 / 2:28/ 3:14/2:48

    Reply
  4. Bench Press 4-4-2-2-2
    185 # @ 4
    205 # @ 4
    225 # @ 2
    230 # @ 1

    Portion Control
    Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
    20 x Ground-2-Overhead @ #45
    20 x Thrusters (5 RDs @ 45#)
    1:24 / 1:18 / 1:20 / 1:42 / 1:50

    Reply
  5. Bench Press 4-4-2-2-2
    185 # @ 4
    205 # @ 4
    225 # @ 2
    230 # @ 1

    Portion Control
    Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
    20 x Ground-2-Overhead @ #45
    20 x Thrusters (5 RDs @ 45#)
    1:24 / 1:18 / 1:20 / 1:42 / 1:50

    Reply
  6. Bench Press:
    4 RM @ 105#
    2 RM @ 125# (PR)

    Portion Control:
    1:40, 1:50, 1:45, 1:50, 1:55
    G2O @ 35#
    Thruster @ 45#

    (Apparently the ladies of the morning set par for the rest of us… Thanks!)

    Reply
  7. Bench Press:
    4 RM @ 105#
    2 RM @ 125# (PR)

    Portion Control:
    1:40, 1:50, 1:45, 1:50, 1:55
    G2O @ 35#
    Thruster @ 45#

    (Apparently the ladies of the morning set par for the rest of us… Thanks!)

    Reply

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