10/24/2013

 

Strength

Bench Press

3 Rounds

5 light

5 moderate

5 heavy

Pick a weight for each and maintain for all 3 rounds. rest 90 seconds between sets.

Competitor Strength

12×2 Deficit Sumo deadlift- rest 30-45 seconds between rounds.

12×2 Safety Box squats- rest 30-45 seconds between rounds.

Band tension, STAY FAST!!

Metcon

10 Minute AMRAP

10 Dumbbell Snatch  85/55

10 Hand release push ups

Alternate each hand on db snatch and control all the way to the ground.