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Thursday: Squat and Bench

Last week was great to see everyone get such good numbers on their squats and bench press. All that Tempo work paid off!

Now that your have a solid 1 Rep Max, no we get to put it to use with some percentage work and build to an even higher PR in the coming months.

Today's Wod will give you an idea of where you are with the endurance of your bench press as well a slight shift in stimulus.

Happy Thursday All,

Coach G.




3 rounds Rotate OTM

45sec Assault bike (increase pace every 15sec)

4-6 light tempo goblet squats (3-2-x)

20-30sec Hollow Hold on Pullup Bar


Back Squat 10 x 2reps @ 75% of your 1Rep Max

Every 90sec


RX: For Time

Bench Press 5-4-3-2-1 (105/155)

Plate Squats 25-20-15-10-5 (35/45 - plate hugged to chest or held in front of chest).

FG2: 75/115, 25/35

FG1: scale bar and plate as needed.

CP1: 125/185 CP2: 145/205

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