Workout of the Day


February 12, 2019

Sport

A: Bench Press (3RM; 1x10 @ 70% of 3RM)

*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 - Reps)

8-min AMRAP:
+2 Pull Ups
+2 KB Swings 53/35
+2 Squat Jumps

*Start with 2 reps then add 2 reps for each round


Performance

A: Bench Press (3RM; 1x10 @ 70% of 3RM)

*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 - Reps)

8-min AMRAP:

+2 Pull Ups
+2 KB Swings 53/35
+2 Squat Jumps

*Start with 2 reps then add 2 reps for each round


Description

A. This week on bench press we will work up to a three rep max. After your three rep max, you will take one drop set at 70% of whatever weight you got for your 3RM for ten reps. Rest 2-3 minutes in between sets. 

B. The 2-way Shoulder Raises will be done the same way as last week. If you can, see if you can do more weight this week than you did last week. If not, then that's okay. Rest 90 seconds in between sets.

C. For the extra fun conditioning workout, you will do an 8-minute AMRAP (as many reps as possible in the alotted time). The first round will be two reps at each exercise then you will add 2 reps to each proceeding round thereafter. So the second round will be 4/4/4, the third round will be 6/6/6, and so on until the time reaches 8 minutes. You will be scored by the total amount of reps completed added together. Good luck!