Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility
Impact/Focus: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.
Bench Press x 5-5-5-5-5RM
Post sets/reps/loads to comments.
“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
Post scores to comments.
Bench press 70#x5 (so weak!)
Snippet: 10:48 75% (80#), 20kg KB
Bench 5RM 85
Went for 90, got 3
Snippet 10:27 @ 75% = 70#
Bench Press: 5 x 145#
Snippet: rats, I forgot, its on the board… (12:32?)
FYI – some folks have asked how you get a picture here.
You don’t do it here, you use Gravitar: https://en.gravatar.com/
Just about all WordPress sites (like this one) will use your email address with Gravitar and get the image you uploaded there.
Thanks for the information, Scott.
Now the test…..
Oops – typo in email address.
Aha.
BP 5RM 235 x 5
Snippet 12:57 (135/24)
“Bench Press” 5-RM 140 x 5
“Snippet” 5 Rounds for Time
5-4-3-2-1 Push Press + 10 Burpees & 12 KB Swings each round
10:36 w/105# & 24kg
Kirby #95/6 75# 14min
Sean 215/5 255/2 40#DB 13:20
Bench Press
75#x5
Snippet 11:57 (65lb/small kettle bell)
Bench Press
#125×5
Snippet
12:24 (95lb/24kg)
Bench press: 95×5, 105×4
“Snippet”: 12:16, 75#, 16 kg kb
Bench press 155 x5
“Snippet” 15:25 (95lb/24Kg KB)