Tier 1, 2, and 3
Bench Press
3 reps @ 70% of 1 rep max bench press
3 reps @ 75% of 1 rep max bench press
3 reps @ 80% of 1 rep max bench press
3 x 1 reps @ 85% of 1 rep max bench press
3 x 1 reps @ 90% of 1 rep max bench press
(90sec rest between sets, as the weights increase use a spotter)
*Complete the following for time (16 minute time cap):
20 Deadlifts
40 Lateral Jumps
100m KB Sprint
15 Deadlifts
30 Lateral Jumps
100m KB Sprint
10 Deadlifts
20 Lateral Jumps
100m KB Sprint
5 Deadlifts
10 Lateral Jumps
100m KB Sprint
Men’s Deadlift Weight – 265, 225, 185, 145
Men’s KB Weight – 70, 53, 44
Women’s Deadlift Weight – 185, 165, 145, 125
Women’s KB Weight – 53, 44, 35
**I prefer that no one have to change weight once your workout starts, so get with a coach and make the right decision about which deadlift/kb weight will be right for you.