BENCH PRESS 1RM

A) Strength:

1) Bench Press – Approx. 20:00 to find 1RM 

– Take 8-10 sets to build to 1RM

– Rest 2:00 between heavier sets

– Beginner (5 x 5), adding weight each

2) MetCon Prep:

2-3 Sets of:
1 Rope Climb (or 5 Strict Pull-ups)
Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.

B) WOD:

AMRAP 10:

2/1 Rope Climbs (S = 1/0.5 Rope Climbs, 5 Strict Pull-ups, 10 Ring Rows)
6/3 Ring Muscle-ups (S = 10/8 Ring Dips, 15/12 Push-ups, 10/8 Box Push-ups)
200 Meter Run (250/200 Meter Row or 12/9 Assault Bike Cals)

Rx+ = 2/1 Legless Rope Climbs

C) Extra Credit:

1a) DB Pullovers (3 x 10). Rest 30s.
1b) Landmine Rockstars (3 x 30). Rest 30s.

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