THURSDAY 5.2.2019

THURSDAY 5.2.2019

STRONG

Bench Press 

Today is the second day of bench Press doing German Volume Training

If you were able to do 10 sets of 10 using 60 second rest intervals. today you can increase the weight on the bar by 4-to-5%, then complete 10 sets of 10 reps

If the 4-5 % increase seems like it may be too much, use an increase of 2-3% instead.

If you used 135 on Monday and were able to do all 10 X 10, the 4-5% increase would mean you would be working with 140- 145 today.

If you used 185 on Monday the jump would be 8-9 pounds.

Scale the increase as necessary.....

METCON-BURN

"Power Outage"

5:00 to complete:
100 Double Unders

Then AMRAP-
12 Power Cleans 115/80
4 Burpee Box Jump Overs 24/20

rest 5 minutes

5:00 to complete:
100 Double Unders

Then AMRAP-
8 Power Cleans 135/95
4 Burpee Box Jump Overs 24/20

rest 5 minutes

5:00 to complete:
100 Double Unders

Then AMRAP-
4 Power Cleans 155/105
4 Burpee Box Jump Overs 24/20