A) STRENGTH
Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
– Beginner: Bench Press: 5 x 5, adding weight if form permits.
B) CONDITIONING
Surprise
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (No pull-up)
14:00 Time Cap
C) EXTRA CREDIT
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.
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