Strength:  Bench Press

10-2-10 rep scheme

W.O.D for time complete

  • 1000M Row
  • 50 x Pushups
  • 750M Row
  • 75 x Situps
  • 500M Row
  • 100 x Air Squats

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OLY Group: 

  • Snatch Triples:  Progressively building to heavy 3
  • Snatch Deadlift:  85%  3 reps x 5 sets
  • Power Clean:  Heavy doubles
  • Push Press: 80% x 3, 85% 2 (2), 90%x 1 (3)
  • GHD Wall Ball Situps x 3 sets of 15/20

 

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