Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility
Impact/Focus: Bench Press
Select one of the following Bench Press Options
I. 1-1-1-1-1RM
II. 3-3-3-3-3RM
Post sets/reps to comments.
“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post scores to comments.
Bench press 1RM 305
The Chief 3+9/3/3/1/2 135# (lower back pain kicking in during round 3)
“1RM Bench Press”: 125#
“The Chief”: 5+2, 4+17, 4+11, 4+1, 4+2 RX
“Bench Press”: 1-1-1-1-1 160#
“The Chief”: 5/4+5/4+2/4/4+1 (115#)
Bench: 110×1 (5lb PR)
The Chief: 4/3+3/3+3/3+1/3+2 rx
Bench: 95×1
The Chief: 4+7/4/4/3+6/3+3 (85#)