13
Jul
07/14/2015
BK Fit Studios – 07/14/2015
Strength – Bench Press
WARM UP SETS (use BASE weight)*
SET 1: 40% X 5 REPS
SET 2: 50% X 5 REPS
SET 3: 60% X 3 REPS
Working Sets (65% x 5, 75% x 5, 85% x 5+)
*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.
**You Must get More than 5 reps on your final set.
WOD (Time)
21 – 15 – 9 reps for time
Pull ups
Wall Balls (20/14#)
Push ups