The Grind

Mar 5th Wednesday

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Who doesn’t love a heavy Bench day! Today, we’ve got six working sets in total. Take as many warm-up sets as needed to start your first set of six at ~65% 1RM. Try to load every set if possible, not just when reps decrease, but adjust as needed. We'll be testing out your 1RM in April!

Bench Press

Level 1
6-6-4-4-2-2, Progressive

Up to 5 Rounds

Level 1
10 Goblet Squats 10 DB 3 Pt. Row (Per side) 10 Step Back Lunges (BB or DBs) (Total) 10 MB Rot. Wall Slams (Per side) 1:00 SA Farmer’s Carry (Total) 200m Row

10#

Up to 15#

Up to 10# DBs

10#

Up to 18#

15/18#

20#

Up to 20# DBs

15#

20/25/26#

20/25/26#

25#

Up to 45# BB

20#

35#

35#+

30#

55/65#+ BB

25/30#

44/53#

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