05/31/13

IMG_4997

Strength:

7X3 Bench Press – heaviest possible, rest 2:00.

*Notes: Work up to a nearly maximal load by the 4th or 5th set.  All reps must be performed with the hips in contact with the bench. Try to go heavier than 5/17.

Conditioning:

10 minute AMRAP of:

5 Deadlifts (225/155)
10 Pullups
15 Wall Balls (20/14)

– Rest 2 Min –

Run 800m for time

Midline:

Pallof Press – 3×3 for 10 sec hold on each side

*Notes: Be responsible and do this on your own after the workout.