Fitness – The Strip CrossFit
Bench Press
Full Week Programming
This week is a “deload” week. Our primary focus is to allow the nervous system to relax from the heavy single reps and get ready for one more round starting next week.
The strength all week will be of higher reps and have a cardio component to each set. These should have the feel of a moderate paced workout.
Let’s have some fun with these and give it your all on the short “finisher” style metcons 🙂
Monday: Back Rack Lunges
Tuesday: Clean & Jerk
Wednesday: Bench Press
Thursday: Deadlift & Front Squat
Friday: Snatch
Metcon (AMRAP – Reps)
0-4min
400m Run or 500/400m Row
10 Bench Press @50%
Max Strict Pull-ups
4-5min
Rest
5-9min
400m Run
10 Bench Press @55%
Max Strict Pull-ups
9-10min
Rest
10-14min
400m Run
10 Bench Press @60%
Max Strict Pull-ups
14-15min
Rest
15-19min
400m Run
10 Bench Press @65%
Max Strict Pull-ups
DO NOT INCREASE BENCH IF NOT UNBROKEN, THAT BEING SAID STAY TO THE PERCENTAGES. DELOAD WEEK!!
Metcon (Time)
50 Burpees to overhead bar
SPRINT!! 🙂
make sure the bar requires a small jump not just standing up 🙂
