A. Bench Press
5 reps @ 65%
5 reps @ 75%
Max Reps @ 85%
The weights are based off of 100% of your 3 rep max.
You can also calculate the weight based off of 90% of your 1 rep max.
(1RM x 0.90 x 0.85= Weight Used For Max Reps)
B.
6 Rounds For Time
10 Steps Walking Lunge
1 Legless Rope Climb
10 Ring Dips
C.
Jerks
At A Moderate Practice Weight
1 Set =
2 Split Jerks With The Left Foot Forward
2 Split Jerks With The Right Foot Forward
And 1 Push Jerk
Repeat 3 Times With Rest Between Sets
Then
10 Singles For Speed and Accuracy
Start at 45-50% and slowly climb to 65% of your 1 rep max. There is no style preference on the 10 singles.
Check out the new tab on "rest and recovery days."
Mark are the Jerks cleaned from the ground or racked?
ReplyDeleteJust from the racks.
ReplyDeleteBench- 65x5, 70x5, then 65 for 7. A bit painful.
ReplyDeleteWod- 23:56 but got 5 legless rope climbs and then partial on one of them so I did 2 regular. Used purple band for dips.
3 sets at 65#
10 singles- 75#, 85#, 95# worked on the split for all of them because I need work on those.
Great programming so far Mark!!! Good work all!
A. 200 x 9
ReplyDeleteB. 8:21
C. 95,115,135 Then 10 Reps With 135,145,155,165x7 Sets. Tempted To Go Heavier But Sticking To The Program And Really Feeling Technique. Felt Pretty Solid.
A. 205X 11
ReplyDeleteB. 9:50 10+ no reps on dips
c. 135# for first 3 rounds, 155@4, 165@6 feeling great on hip drive. And much better on split. Thanks Mark!!!
A) 175# x 13
ReplyDeleteB) 10:15 was hanging behind Allan watching him closely going he would fall off abd I could make my move but you stayed strong buddy, awesome wod.
C) worked up to 125#, stayed in the lighter side but working the split to both sides felt great.