Bench Press Week 3
Wendler 1’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 @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM
*On the final set you MUST get MORE THAN 1 reps
GP WOD:
21-15-9
Front Squats 135/95#
Dips
OP WOD:
15-12-9
OHS 135/95#
Handstand push ups
Our Gantry Nutrition Lecture slideshow courtesy of Devin and Bryan. Some great info to read up on leading into the New Year and the January Nutrition Challenge. There will be more resources and links to come.