Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD
EMOM x 12 (alternating minutes)
10 Ring rows
:40 sec hollow hold
OP WOD
EMOM x 12 (alternating minutes)
10 C2B Pull-ups
:30 sec Handstand hold