Monday 10/2

Bench press

-Build to a heavy set of 5

then

“Fran”
21-15-9
Thruster
Pull up

We are kicking off some new benchmarks this week! In the next 6 weeks, we will be building up to the following:

Bench press
1 RM

Front squat
1 RM

Sumo deadlift
This will be introduced more as a skill and accessory exercise, but we will be pulling some heavy singles as well.

Turkish get up
1 RM

Fran
21-15-9
Thruster
Pull up

 

Weightlifting:

Back Squat

4×3 @ 85%

 

Snatch

4×3 @ 85%

 

C&J

4x(3+1) @ 85%