8.21.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Cat Cow x 10
  • Prone Kneeling T Spine Rotation x 5 per

Workout of the Day

A. Press – Test 1RM

For the press, perform the following reps and percentages:

  • Set 1 – 60% of possible 1RM x 3 reps
  • Set 2 – 75% of possible 1RM x 2 reps
  • Set 3 – 85% of possible 1RM x 1 rep
  • Set 4 – 90-95% of possible 1RM x 1 rep
  • Set 5 -Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

B. Weighted Pull Up – Test 1RM

C.

Complete as many rounds and reps as possible in 10 minutes of:

  • TTB x 5
  • Push Up x 10
  • Russian KBS x 15 (53/35lbs)

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