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Saturday 8/3/13

Strength:

  •  Bench Press 1 x 8 @ 3/4BW
    • 2 x 6 @ BW
    • 4 x 3 to build to a 3 RM

MetCon: Can only use one bar.

  •  For Time
  • DL (315/225, 285/195) x 5
  • Clean (225/155, 185/125) x 10
  • S2O(135/85, 95/65) x 20
  • Loaded step ups with KB used for swings (20"Box for everyone) x 30
  • T2B x 40
  • KB Swings (32/24, 24/20) x 50

Auxiliary:

  •  Prowler push 4 x 20 yards
  • Handstand Holds 4 x 30-45 sec.
  • Work the guns (DB or BB curls) 4 x 10

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