Saturday 03/19/11

A big thanks to everyone who came out for the Blarney Stone 5K this past Thursday!  We had 10 people there, and it was a great time (albeit slightly windy)!


Since our bench press schedule was affected by the race this week, those who didn't bench on Wednesday morning will bench today.  This is a new 5/3/1 cycle, so remember to add 5 or 10 lbs to your training max before calculating your percentages.

Bench Press
65% x 5
75% x 5
85% x 5+


If you did bench on Wednesday, you will do the following:

Deadlift
3-3-3-3-3


3 rounds for time of:
400m run
25 Wall Balls, 20#/15#


Monica benching while Barb spots
02/24/11

7 comments:

Lori G. said...

bench

training max increased to 75
65%-3, 70%-3, 75%-3

50#-3, 55#-3, 63#-2

3 rft
400m
25 wall balls 10#

16:51

AndyB said...

New max - 270
170 x 5
230 x 5 ... Should have been 205
230 x 8

14:23

Paul Ash said...
This comment has been removed by the author.
Paul Ash said...

Increased bench press max to 205#
135# X 5
155# X 5
175# X 9

3 rounds for time at 13:21
400m run
25 Wall Balls, 15#
Thanks Andy for giving up the 15. Your a better man for taking the 20!

Paul Ash said...

I'll be there Monday morning...really

Unknown said...

I will be at class monday morning

Lori Newburn said...

Bench Press
60 * 5
70 * 5
80 * 3


3 rft
400m
25 wall balls 10#

19:36

 
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