Today's Workout

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Tuesday 2nd September
WOD:

Either before or after main part. (if after, rest as long as possible)
Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading
on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the
same and make it a goal to hit every rep.

1) 5 sets of:
3 OHS - more narrow grip than last week.
rest 90 secs
5 Weighted chest to bar pull ups

2) 2 Rounds for quality reps
4 Minutes of Rowing (for meters)
3 Minutes of Tempo Ring Dips (1 sec down, 0 secs up, 1 sec hold at top)
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes
Make the ring dips legit – elbow fully extended and hold for a count of
“one-one thousand”. I care about you improving by performing the movement
correctly and emphasizing the proper range of motion and tempo; if that means
your score doesn’t look very impressive, I am fine with that.