5.11.2012

 In Workout of the Day

Warm Up

Row or Run 250

Dynamic Drills

Then

  • Dislocate x 10
  • Scap Push Up x 10
  • Thruster x 10 (45/35)

Workout of the Day

A. CGBP – Find 1RM

For the bench press, perform the following reps and percentages:
* Set 1 – 60% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B. For time:

“Fran”

Rounds of 21,15, and 9 of:

  • Thruster (95/65)
  • Pull Up

C.

Run or Row 5 minutes Z1

Lat and Pec Stretch

Leave a Comment