A. Bench Press
5@75% 3@85% 1+@95%; rest 2-3 Mins
M:
EMOM 12
- :30 AMRAP Cal Row
- :30 AMRAP Burpees over the rower
- score combined cals and burpees
** Compare to 9/10
Program Notes:
Week 3 of 5 of the Banch Press 5/3/1. Your final set is at 95% and again this is where the money is made. Use a spotter and push to failure on the final set. Our metcon today is a repeat of 9/10. See how your numbers compare. We are closing
out the row/burpee capcity block next week.
Scaling the metcon:
- :30 efforts should be intense but intensity is relative to each individual. Don’t worry about your neighbor and give your
best output based on how you feel that day. - Burpees can be scaled to regular burpees or elevated burpees if going to the ground is unsafe for any reason.
- to truly retest 9/10 , perform the exact same way as last time