top of page
Search
  • Ray
    • May 5, 2021
    • 1 min read

5/6/2021

"Mean Girls"


Back Squat Waves

9 Sets

  1. 7 Reps @ 68% of 5RM

  2. 5 Reps @ 73% of 5RM

  3. 3 Reps @ 78% of 5RM

  4. 7 Reps @ 73% of 5RM

  5. 5 Reps @ 78% of 5RM

  6. 3 Reps @ 83% of 5RM

  7. 7 Reps @ 78% of 5RM

  8. 5 Reps @ 83% of 5RM

  9. 3 Reps @ 88% of 5RM


Bench Press

Part A - 3 Sets, 95% 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, 73% of 5RM:

Max Reps Bench Press


The Back Squat

The Bench Press


53 views0 comments

Recent Posts

See All

"Bert & Ernie" 2 Sets: 20 Pull-ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 20 Pull-ups -Rest 5:00 Between Sets- The Pull-up The Thruster The Double Under

"Count von Count" Deadlift Heavy Single 3 Rounds: 24 Single Dumbbell Box Step Up (50/35)(20") 12 Burpees 6 Wall Walks The Deadlift The Burpee The Wall Walk

"Cookie Monster" Bench Press Heavy Single AMRAP 15: 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups The Bench Press The Hang Power Snatch The Push-up

bottom of page