Monday 20140217

Week 3!! Getting heavy! 

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here

Then: 

Bench press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Bench Press 

  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 

Then: 

Bench Press 3 x 10 reps @ 50% 
One-arm KB Row 3 x 10 reps (heavier than last week) 

CONDITIONING

"What's a deltoid?" 

Four rounds for time of... 

Thrusters, 15 reps @ 65 lb. 
Double-unders, 50 reps 
Hand release push-ups, 25 reps 

*Competitor: As prescribed
*Established: As prescribed
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/45 lb or less, 3x single unders. 

Add loads and max reps to comments. Add time of conditioning to comments. 

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.