BLK LBL Fitness Club – CrossFit®
Bench Press (Double Progression Week 2)
6-8 Flat Barbell Bench Press
6-8 Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.
The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
100 Double Unders
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
5 Hang Power Cleans (185/135lbs.)
Time CAP: 17min.
Ideally, I would like to see everyone finish this. So, if those weights seem too heavy, just scale them back a little OR keep it at 95/65lbs. the whole time.