January 3, 2012

120103:

Strength:

Bench Program Workout #3

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set. (135, 155, 175, 185, 200)
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.  (Bench program #3: 8×175, 3x5x210 –  got 6 reps on last set)
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec. (no time)

Skill/Strength

1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.

1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes. (no time)

1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec. (no time)

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About crossfitcphs

PE Teacher at Carleton Place High School
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