1a) 5X8 Bench Press - bodyweight or heaviest possible, rest 90 sec.
1b) Back Squat: 1-1-1-1-1
heavy singles - work up to load first - rest 90secs
2a) 3x8 Incline DB Bench Press - heaviest possible
2b) 3x8 DB rows - heaviest possible
Conditioning
For time (rest is mandatory and should be exact):
buy in: 50 burpees
50 double unders
21 KBS 53#
Rest 2:1
50 double unders
15 KBS 53#
Rest 2:1
50 double unders
9 KBS 53#
I'll be down to do this, but my lower back is still not feeling super good so I'm going to pass on the back squats and probably go lighter than usual on the KBS.
ReplyDelete135-165-185-185-195# on Bench Press
ReplyDeleteDidn't do BS
45-45-45 on incline DB Press
40-50-50 on DB rows
METCON - 17:55 using 35# DB for KBS
BP 135-135-135-135-145#
ReplyDeleteBS 155-165-175-185-185#
Incline DBpress 25-30-35
DB row 40-45-50
METCON - 21.15 w/ 30# DB for KB (150 single jr, 50 singles attempted du, single single du)
In my opinion everyone killed this one. Way to go!
ReplyDeleteStrength: 165# bench, 275# squat
Cond.: 16:32 Rx