by  in WOD Leave a Comment

Friday August 17

BENCH PRESS + DEADLIFT (25min Running Clock for BOTH)

7RM Bench Press
7RM Deadlift

Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb.

**Rest as needed between sets, with the intentions being that we are looking to find our 7RM for the day on both movements, in a total of no more than 25:00.

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today.

OPTIONAL POST CLASS WORK

“FREE FALL”

AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Melinda MettenFriday August 17

LEAVE YOUR COMMENT