Fri Mar. 21"Bergeron Beep Test"

Move

1) Bench Press: 4 x 2 @ technical load

2) On the Minute x 10
5 DB Thrusters
5 Pull Ups/RIng Rows
5 Burpees

Train

1) Bench Press: 4 x 2 @ 80-90%

2) Bergeron Beep Test

On the Minute for Max Rounds:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

Stimulus

1) You will be completing four sets of 2 bench press. Your starting set will begin at 80% and you will build from there. Your last set should not exceed 90%, so you are aiming to stay within the percentages.

2) This will get rough, as you are trying to get in a many rounds as you can. Choose reps/weights/variations that allow you to complete at least 7 rounds. Complete a practice round of the full 7-7-7, if it takes more than 50 seconds, scale back to 5-5-5. Thrusters should be completed unbroken, not exceeding 50% of your 1RM. Pull Ups should be unbroken, as well as the burpees.

Extra Credit

Row Intervals: 3 Rounds
1000/900m Row
Rest 2 Min between rounds