Bench Press Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps
then
10-10-10 @ 50-60%
GP WOD:
2x 500m Row
Men – 1:45
Women – 2:00
*rest approx 2-3 minutes between sets
*for every second you get over the goal, do a burpee before your next set
OP WOD:
2x 500m Row
Men – 1:30
Women – 1:45
*rest approx 2-3 minutes between sets
*for every second you get over the goal, do a burpee before your next set
