1a) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning Row 5k Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest. ------ Bench - Goal was to try and hit 230 after hitting 225 last week for 3. Going through my work up sets I wasnt feeling as well and did make it to 225 but only hit 2 reps and didnt complete my 3rd without the spot. Still happy to hit 225 for 2. Squats - Goal was 270 after 265 last week. Worked up and hit 275 for 5. Push Press - Goal was to hit 170 again for 3. Hit 170 for 2 on last set. Had the 3rd rep halfway up but couldnt lock out. WOD - Normally the gym has two rowers, except one is being repaired at the moment and the other was in use. Time was also a slight constraint. I ended up doing a 1 mile run on the treadmill at an 8 min pace.
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