Home » posts » WHEELWOD OF MARCH 19TH #StrengthDay

Strength Day

Here we go agin! 15.4 will be announced tonight!

Any Guesses?

I’m Calling Rowing & Thrusters


We Will be doing a little strength work in prep for the Open.


Banded shoulder press – attach bands on either end of barbell, hang kb on each band


increase weight every set of 3. lift under control


Last week of the week of this cycle

Bench Press Apre

week 8

Bench Press APRE

6 Reps 50% of 10 Rep Max

3 Reps 75% of 10 Rep Max

ME 100% of 10 Rep Max

ME Based off of 3rd Set

work off numbers from last week

if you got less than 10 by 3 or more on final set then start 5-10lbs lighter this week

if you got 8-12 start at finishing weight and if you got 13 or more on final set go up 5-10lbs to start.

***unless your just starting then find a 10 rep max and get started***


Get a good pump in and active recovery and get ready for 15.4


Leave a Reply

Your email address will not be published. Required fields are marked *