NO FREE TRIALS THIS WEEK
Please tell your friends to join us next week instead!
The Board
PRINTABLE BENCH PROGRAM
Week 2 of our Bench Press Program Resumes. If you missed week 1, or the day we found our 1 Rep Max, don't worry. You can jump in at any point, consistently, or inconsistently. Simply replace the number at the top of the spreadsheet with your 1 Rep Max, and the percentages we are following will convert for youPrintable Bench Program
The Warm-Up
DoorwayPec SmashThe warm-up will be a bit different then we typically do. You will have 7 minutes to go through the list ONE TIME. You will do one set only of 0:30 Row, Jumping Jacks,Phelps Swings and Narrow Arm Swings. You will then move to the bench where you will use the remainder of the 7 minutes to warm-up a set of 10-8-5. Rest wisely between each of these sets and build the weight according to the percentages listed. For the warm-up, we gave you a percentage range to follow. Use this range as you would want to build to your first heavy single.
The Strength
- The percentages listed are a guide. Adjust weights as needed based on how you are feeling for the day.
- At times, the percentages may compute an odd number for you. For example: If the suggested percentage listed Is asking you to lift 207.5 #, you must choose to go with 205# or 210#. This decision should be based on how the previous set felt.
https://youtu.be/uiv5ESL0gv4
The WOD
This WOD begins with a row buy-in. Row just one time, and then perform as many reps as possible of:Push-Ups
- Do not get moving so fast that these become sloppy. Chest to deck (not belly button) - hips should move up and down with your body.
BurpeesAb Mat Sit-Up (AMSU)and then run 150m (around the loop) for Rx.
