top of page
Search
  • Ray

5/13/21

"Participation Trohpy"


Back Squat Waves

9 Sets

  1. 7 Reps @ 71% of 5RM

  2. 5 Reps @ 76% of 5RM

  3. 3 Reps @ 81% of 5RM

  4. 7 Reps @ 76% of 5RM

  5. 5 Reps @ 81% of 5RM

  6. 3 Reps @ 86% of 5RM

  7. 7 Reps @ 81% of 5RM

  8. 5 Reps @ 86% of 5RM

  9. 3 Reps @ 91% of 5RM


Bench Press

Part A - 3 Sets, 100% of 5RM Across All Sets:

1 Tempo Pausing Bench Press (4s down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press


Part B - 1 Set, 76% of 5RM:

Max Reps Bench Press


The Back Squat

The Bench Press



61 views0 comments

Recent Posts

See All

Open Gym 8 - 10 AM

"I Love Rock 'N Roll" 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set For Time: 150 Double Unders 50 Handstand Push Ups 100 Double Unders 10 Wall

"Smells Like Teen Spirit" 3 Rounds: 30/24 Calorie Row 30 Kettlebell Swings (53/35) The Kettlebell Swing

bottom of page