8/04/2011

''Bench Press 5-3-1+ & Restless Legs'' (08.05.2011)

Warm-up Drills (08.05.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Samson Stretch
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Bench Press 5-3-1+'' (08.05.2011)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.


5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Restless Legs'' (08.05.2011)
Complete for time
Run 200m
21 x Deadlift (225/155lbs)
Run 400m
15 x Deadlift (225/155lbs)
Run 800m
9 x Deadlift (225/155lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.05.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Post distances to comments.

9 comments:

Laura said...

Bench: 85x2
Restless Legs: 13:48 rxd

Michelle said...

Bench: 80x7
Restless Legs: 11:13 (deadlift 115#)

Anonymous said...

Bench Press 5-3-1+
65/70/75x3
'Restless Legs'
85# @ 18:36
Alison

Mtn Rob said...

Bench press: 180 x5

Restless Legs: 21:20 @205lbs

lewis.robertdavid@gmail.com said...

Bench Press 3-3-3+
110x3
130x3
145x10

Restless Legs
10:26

-Bert

thammond18 said...

Bench...210x7
Restless Legs...12:55rx
tommy

Joshua said...

Bench Press 5-3-1+
175/200/220x4

Restless Legs
10:01

Anonymous said...

Bench
135 - 2x, 60lb Dumbbells 7x
Restless Legs 11:17Rx

JohnB

Anonymous said...

Bench Press
85#x?
Restless Legs
13:08
145#
erica