Workout of the Day


February 5, 2019

Sport

A: Bench Press (6 @ 70% | 4 @ 75% | 3x3 @ 80%)

*2-3 minute rest b/t sets

B: 2-way Shoulder Raises (3x10 [5 each way])

Front/side

*90 sec rest b/t sets
*5 reps each way

C: Metcon (AMRAP - Rounds and Reps)

8-minute AMRAP:
10 Front Rack Lunges 85/55
10 Bentover BB Row 85/55
10 Burpees over bar


Performance

A: Bench Press (6 @ 70% | 4 @ 75% | 3x3 @ 80%)

*2-3 minute rest b/t sets

B: 2-way Shoulder Raises (3x10 [5 each way])

Front/side

*90 sec rest b/t sets
*5 reps each way

C: Metcon (AMRAP - Rounds and Reps)

8-minute AMRAP:
10 Front Rack Lunges 65/45
10 Bentover BB Row 65/45
10 Burpees over bar


Description

A. For Bench Press this week we will be pushing the weight from last week. Your work sets will be consist of decending reps and ascending intensity. You will do 6 reps at 70% of your 1 rep max, 4 reps at 75% and then 3 sets of 3 reps at 80% of your 1 rep max. Rest 2-3 minutes in between sets. Make sure you get your warm up sets in before you start in on your work sets.

B. For section "B" you will perform 2-way Shoulder Raises with a pair of dumbbells or plates. You will do 5 reps raising the dumbells out front with straight arms and palms down then out to the side in the same fashion for a total of 3 sets.. This is targeting the deltoids. Rest 90 seconds in between sets.

C. The conditoning part of the workout will be an 8-minute AMRAP (as many rounds as possible). Each round will consist of 10 Front Rack Lunges, 10 Bentover Barbell Rows and 10 Burpees over bar. Sport - the weight will be 85lbs for the men and 65lbs for the women. Performance - the weight for the men will be 65lbs and the weight for the women will be 45lbs. The Front Rack Lunges will be done with the bar in the front rack position as done in a Front Squat. For the burpees, you will do a burpee then proceed to jump over to the other side of the bar and repeat. 

Your score will be the number of total rounds plus the number of reps you do by the end of the eight minutes.