A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to November 26, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?
C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
A. Bench based off 150# 110×5, 120×3, 130×1, 135×2, 135×1, 140×1, 145(f) ***so close on the 145, held it for a long time. Was super happy with this because it seems like forever since I’ve come close to 150#. B. 57 reps (ties aug 2018, 6 more than nov 2018) ***This was tough after doing 19.5 on Saturday and then condition me to the grave on Sunday…would love to do this with fresh legs! C. Supine Ring Rows x 8 @ 2111 RSA x 12 @ 3030 NO weight Hollow Hold x 60s ***speaking of tough…man those RSA’s were rough…didn’t… Read more »
A. Bench press up to 295, failed 300pr
B. “Desire” 5m AMRAP: BBJO
63 reps (ties last time)
Lateral jumps and went too hard at the start.
C. Done