Monday, 23 January

BUILD CYCLE WEEK 10

WARM UP

BENCH PRESS

6 Sets of 4-5 reps @ 58-68% on 2:30

“SEMI-PRO”

AMRAP 7

• 1500/1200m Row
• Max Bench Press

directly into…

AMRAP 5

• 1000/800m Row
• Max Bench Press

directly into…

AMRAP 3

• 500/400m Row
• Max Bench Press

LvL 3 185/125 RX 155/105 Scaled 135/95

Additional Work

Push Press

3 sets of 3 reps @ 90% of 3RM on 3:00 (before)

Rope Climb & Dumbbell Clean and Jerk

5 Rounds for time, 15 min time cap

3 Rope Climbs, 10 Double Dumbbell Clean and Jerk

3 Rope Climbs, 8 Double Dumbbell Clean and Jerk

3 Rope Climbs, 6 Double Dumbbell Clean and Jerk

3 Rope Climbs, 4 Double Dumbbell Clean and Jerk

3 Rope Climbs, 2 Double Dumbbell Clean and Jerk

Medicine Ball Accessory

5 Unbroken Rounds for Time

• 200m Medicine Ball Run 20/14
• 25 Wallballs 20/14

*Every break or Drop of the Med-Ball adds :30secs to total time