SATURDAY 11.3.2018

SATURDAY 11.3.2018

Warm-up

100 Double Unders for Time

STRENGTH

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then


Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

Metcon

300 Workout (modified)

25 Pull Ups

50 Power Cleans 115/85

50 Burpees

50 Box Jumps 24/20

50 V Ups

50 Power Snatch 85/55

25 Pull Ups

With a partner each  complete all reps in order written.

Only 1 partner working at a time.

Must complete all reps before moving on to next movement.

SCALED VERSION:
Pair completes number of reps together, so each partner only completes 1/2 of the reps.