Here we go agin! 15.4 will be announced tonight!
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
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