5.25.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Dislocate x 10
  • Scap Pull Up x 10
  • T Push Up x 10

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. Weighted Pull Up (Pronated) – Find 1RM

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

  • Pull Up x 5
  • Push Up x 10
  • KBS x 15 (53/35)

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