9.14.2015

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds

  • Scap Pull x 5
  • T Push Up x 10
  • KBS x 15

Workout of the Day

A.

  • CGBP – Build to a 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 – Build to a 1RM

C. For time:

“Helen’

3 Rounds of:

  • Run 400m
  • KBS x 21 (53/35)
  • Pull Up x 12

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