Category Archives: Bench

Tuesday 7-2-13

Warm-up: Stretch with bands, 10 Squat therapy, Row 500M, Run 400M, 10 Burpees WORKOUT OF THE DAY: Bench – 4 x 5, 60% climbing 185-205-225-235 In between sets, 5 X 10 Renegade Rows(40/25) then: B. For time: 10 Handstand Push-ups … Continue reading

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Monday 6-3-13

A. Bench Press – 5 @ 40%, 5 @ 50%, 5 @ 60% 135-155-185 (Reminder: this week is our de-load week. The % is suppose to be low, do not overload) B. 5 Rounds for time of: 100M Sprint 30 … Continue reading

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Tuesday 5-28-13

A. Bench Press – Find your new 1 Rep Max 295 B. As many rounds as possible in 15 minutes of: 5 Push Jerks(95/65) 10 Bar-facing Burpees 200M Run 6+15 reps rx

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Monday 5-20-13

A. Bench Press – 3 @ 65%, 3 @ 75%, 3 @ 85%(base the weight off of 90% of your 1RM, max out on last set) 165-195-215×13 B. AMRAP in 15 minutes of: 400M Run, Max reps pull-ups 4 rounds … Continue reading

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Monday 5-13-13

A. Bench Press – 5 @ 65%, 5 @ 75%, 5 @ 85% (% is 90% of your 1 rep max) 185-205-225 B. As many rounds as possible in 15 minutes of: 100M Sprint 5 Chest to Bar Pull-ups 10 … Continue reading

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Thursday 4-25-13

A. Tabata Burpees 7 all rounds B. Bench Press – In no more than 10 reps, Find a 1 rep max 285 C. AMRAP in 14 minutes of: 200M Run 14 Back Squats(95/65) 14 Lateral Bar hops 5+200m +10 back … Continue reading

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Thursday 4-11-13

Bench Press – 1 rep max 275 then: 5 Rounds for time of: 20 OH Lunges(45/25) 12 Burpees 100M Run 13:09

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