Bench Press — E3MOM
8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70%
3min AMRAP:
120 Double Unders
Max Deadlifts
Rest 2min
3min AMRAP:
15 Deadlifts
Max Burpee Box Jumps
Rest 2min
3min AMRAP:
15 Over the Bar Burpees
Max Sumo-Deadlifts
Barbell = 255/175lbs RX+315/215 MRX 185/125
Box Height = 24/20” RX+30/24” MRX 20/18”
Core & Chest Development
2×15 Dumbbell/Kettlebell Renegade Rows
2×15 Reverse Rower Tucks
2×15 Band Pull Aparts Across Chest
2×15 Dumbbell Bench Press
A. Training
B. Training
C.
God is Good
135(8)-155(7)-170(6)-185(5)-135(12)
25 / 20 / 25 scaled to 185 and all traditional deadlifts
135-165-185-195-135(10)
49 rx ( 11-20-18 )
195(8)-215(7)-215(6)-225(5)-185(7)
39 scaled (15-14-10)
A: 155(8)-165(7)-185(6)-210(5)-155(18)
B: 98 reps, rx, 255#/24”
Splits – 1:11,38/0:15,22/0:37,38
185-8
210-6
225-5
225-5
205-9
Rd 1 18. Rd 2 18 rd 3 13
225-245-255-265-225(12)
4 scaled to 80dus, 225
16 scaled to 225
16 scaled to 225