Wed, 11/28

November 27, 2018

 

 

"Last Call"
Part 1
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

Part 2
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

Part 3
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Scale Options
30 Reps instead of 50
Bench Press - DB Press
HSC - Hang Power Clean, MB Clean
Deadlift - KB Deadlift


MetCon Edition
Round 1: AMRAP Burpees instead of Bench Press
Round 2: AMRAP Singles instead of HPC
Round 3: AMRAP Sit-Ups instead of Deadlifts

 

 

Notes:

Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar.

One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed.

On each movement, athletes should be able to complete at least 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is there for rest, reset, and recording scores.

### THE WHY:
Some reasons we typically only bench in team workouts is for logistics and safety. Many gyms are not equipped with very many benches. Putting teams of three on a bench decreases the number of benches needed to run a class with this movement. If your gym is still short, change up the order of the AMRAPs for certain teams or complete push jerks at the same weights as the hang squat cleans. Another reason we do this in team workouts is because there is a built in spotter. One of the two athletes not working should always be spotting the teammate on the bench. 

 

 

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