11/24/2014

23
Nov

11/24/2014

Strength

Take 15-20 minutes to find a 1RM bench press

Conditioning

EMOM for 10 minutes:
3 deadlifts, around 65% of your 1RM (275/185)
24 yard sprint (up and down gym twice)

rest with remaining time

1 Response

  1. Coach P

    Roni 110
    Julia 95/135
    Nate 190 PR/155
    Oleg 215/225
    Aoife CG work/75
    Tanya 65/75
    Becca 100/125
    Cesar 165/165
    Moog 155 PR/165
    Amanda 110 CG/175
    Dawn 80 PR/150
    Gabe 185/Rx
    Ryan 215 PR/200 sprint
    Danielle 82.5 PR/115 row
    Ph 235 PR/Rx
    Rachael 115 PR/155
    Gerry 180 PR/165
    Josh 255 PR/165
    Brittany 105 PR/155
    Sizzle 165 PR/165
    Jesse 180 PR/165
    Dustin 295 PR/Rx
    Megan 80 (25# PR!)/135
    Megs 115 PR
    G 255 PR
    Heath 140 PR
    John 205 PR
    P 240 PR
    Mols 112.5
    A 105 PR/1st Rx workout!
    KT 140 PR
    Robin 95 PR
    Courtney 100 PR
    Lloyd 315 (40# PR!)
    Andrew 195 (20# PR!)
    Orlaith 70
    Sam 255
    Dinger 165
    Ditty 120 PR
    Pavan 195 PR
    Vinny 300

    Great job today, holy smokes! Linear progression works for most people, and it does wonders for new lifters. Similar to our back squat progression, those who did not PR are either people who weren’t around for the past 6 weeks to work on bench or experienced lifters who need to vary the intensity on a very specific program. Great stuff folks, get excited for shoulder press tomorrow!