Wednesday, October 17th, 2012

Strength: Bench Press 9x2

Groups of two, try to work the same weight (approximately 80% of 1 rep max) and rotate through the 9 rounds with your partner very quickly, less than 30 seconds of rest between rounds. Do 3 of the 9 sets with a narrower grip, 3 sets at mid grip and 3 sets at a wider grip. Focus on bar speed, accelerate as fast as possible from the bottom.

REC: Skullcrushers 3x10

These are essentially tricep extensions, laying on your back on the ground or bench. Barbell will be directly in front of your face in the down position and then press straight up, isolating the tricep. We are doing this as an accessory move to help strengthen your bench press.

WOD: "Rahoi"

This is a Hero WOD that is in your WOD journals.

12 minute AMRAP of

12 Box Jumps (24)

6 thrusters (95/65)

6 Bar-facing Burpees