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Saturday: 161001 (3-11)


Thursday: 080317 (1-1)

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Warm-up:
10 minute Easy Run

Weightlifting:
Bench Press
5,5,5,3,1,1,1+

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Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride


Filed under: Weightlifting Tagged: Bench Press, Weightlifting

Thursday: 082417 (1-6)

Saturday: 090217 (2-3)

Wednesday: 091317 (3-2)

Wednesday: 092717 (1-3)

Monday: 100217 (2-1)

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Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Bench Press (1-2 reps x 4-10 total reps x 95% of 1RM)

Post loads and total number of rounds to comments:

Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride


Filed under: MetCon, Weightlifting Tagged: Bench Press, MetCon, Weightlifting

Friday: 102017 (1-3)

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Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run


Filed under: Gymnastic, MetCon, Monostructural, Weightlifting Tagged: 800m Run, AB Circuit, AMRAP, Bench Press, Gymnastic, Hover, MetCon, Monostructural, V-Up, Weightlifting

Thursday: 102617 (1-9)

Sunday: 110517 (1-3)

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Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Wednesday: 041818 (1-3)

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Warm-up:

ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise

Saturday: 060918 (1-7)

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0

Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Gymnastic: 10 Ring Row
Weightlifting: 5 Bench Press (225/135#)
Monostructural: 400m Run

Post total number of rounds to comments:

Cooldown:
1-Mile Easy Run

Saturday: 061618 (1-6)

0
0

Warm-up:

MetCon:
4 RFT:

Weightlifting: 5 Bench Press (75% of 1RM)
Monostructural: 800m Run

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Monday: 062518 (2-3)

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0

Warm-up:

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 20 AB-Wheel Rollout
Weightlifting: 4 Bench Press (80% of 1RM)

Post total number of rounds to comments:

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