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.

Strength:

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

5-5-5-5-5

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

Stouty