225lbs
B. DB Bench Press: Work to a heavy 6 reps in 3 working sets, not to failure, keep it below 9/10 RPE (I want to continue different bench variations - please continue to do these and let's see how they progress)
I used 70lb KBs for this and it was extremely awkward. My gym does not have dbs that are heavier than 50lbs and I did not like using the 70lb KBs
**Same as last week, slightly faster efforts (stick to these efforts - we will speed them up as we go):
1k Repeats:
500m @ 1:56/500m
500-750m @ 1:50/500m
750-1000m @ 1:46 or faster
rest 2min
x2
rest 6 min
x 2 total times through
**Same as last week, slightly faster efforts (stick to these efforts - we will speed them up as we go):
1k Repeats:
500m @ 1:56/500m
500-750m @ 1:50/500m
750-1000m @ 1:46 or faster
rest 2min
x2
rest 6 min
x 2 total times through
Held the paces noted
*Extra Credit Work:
TTB - 1 set AMRAP UB
30 reps - I had to wait probably 7min before I could do the EMOM because I was cramping
*Extra Credit Work:
TTB - 1 set AMRAP UB
30 reps - I had to wait probably 7min before I could do the EMOM because I was cramping
TTB; 25% of AMRAP on the min for 6 minutes
8 reps on the minute for 6min
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