Wednesday 9.22.21

Warm-up:

Coaches Choice

Strength: Weightlifting Wednesday

1a) Bench Press
1b) Deadlift

[7 Total Sets]
1set x 5reps: Bar
1set x 5reps: @50%
1set x 4reps: @60%
1set x 3reps: @70%
1set x 2rep: @80%
1set x 1rep: @90%
Drop-set:
1set x max reps: @70%
Aim for 8+ Bench Press
Aim for 10+ Deadlift

Bench and DL will be done as super set (2 barbells per group)
Example:
5 Bench, 5 DL
4 Bench, 4 DL
…and so on

[35min Time Limit]

Conditioning:

AMRAP 8min[Quick Pump]
1-2-3-4-5-6-7-8-9-10*
Push-up
Jumping Lunge (R+L=1rep)

*After 10/10, restart at 1/1