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Competitive Fitness 06.06.15

6
Jun

Competitive Fitness 06.06.15

Prep Work
Team stretch

Workout of the Day
A.
Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets. Leave the weights on the bar when you finish, you’ll come back to this.

Movement Standard – Your butt must remain on the bench throughout the lift.

B.
Take 5-8 minutes to build to a 3-RM Overhead Weighted Pistol (barbell)

Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

*You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

C.
For max reps:
Bench Press x Max Reps @ 85% of today’s 1-RM

D.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

Cool Down
Mobility
post results

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