Monday, April 7 2025

Bench Press — E3MOM

7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70%

Continuous Running Clock For Max Reps:

0:00-2:00 – Run /Row 200m or Bike 0.5km

20 Deadlifts

to MAX Toes to Bar or Wallball Sit-ups

2:00-3:00 REST

3:00-5:00 – Run /Row 200m or Bike 0.5km

20 Power Cleans

to MAX Over the Bar Burpees

5:00-6:00 REST

6:00-10:00 – Run /Row 400m or Bike 1km

20 Hang Cleans

15 Toes to Bar or Wallball Sit-ups

to MAX Wallball Shots

10:00-12:00 REST

12:00-16:00 – Run /Row 400m or Bike 1km

20 Shoulder to Overhead

15 Hand Release Push-ups

to MAX Over the Bar Burpees

Loads = 115/75lbs. RX+135/195 MRX 75/55lbs

WB = 20/14lbs to 10/9’ MRX 20/10lbs to 9’

Core & Chest Development

2×10 Kettlebell Bench Press

2×10 Barbell Sit-Up to Press

2×10 Dumbbell SeeSaw Bench Press

2×10 Band Pull Aparts Across Chest