Week 3!! Getting heavy!
WARM-UP
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Bench press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Bench Press
- 75% x 5 reps
- 85% x 3 reps
- 95% x 1+ reps (as many reps as possible)
Then:
Bench Press 3 x 10 reps @ 50%
One-arm KB Row 3 x 10 reps (heavier than last week)
CONDITIONING
"What's a deltoid?"
Four rounds for time of...
Thrusters, 15 reps @ 65 lb.
Double-unders, 50 reps
Hand release push-ups, 25 reps
*Competitor: As prescribed
*Established: As prescribed
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/45 lb or less, 3x single unders.
Add loads and max reps to comments. Add time of conditioning to comments.