June 6, 2016

We are starting our Bench Press and Strict Press cycle this week.  We will be doing the Wendler 5/3/1.  It is an old school program that works.  Click here  for more info.  The percentages are a bit weird so if you don't want to do lots of math use Train Heroic.  If you don't have an account click here to get one.    We will also be doing accessory work each day we lift.  Be deliberate in your movement and be safe.  Make sure you warm up well before you start your first set.  

A1) Bench Press
1x5@58.5%, 1x5@67.5%, 1xMAX@76.5%
USE TRAIN HEROIC AND YOUR LIFE WILL
BE SO MUCH EASIER.
A2) Strict Ring Dips
3xMax reps
Alternate A1 and A2.

B) AMRAP in 12 Minutes
12 Back Squat 135/95
200m Run
no racks. score total squats

Dont forget the 9pm class starts tonight