July 14, 2012
1) Ten sets of:
Bench Press @ 30X0
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 2 reps @ 90%
7. x 7 reps @ 75%
8. x 7 reps @ 75%
9. x 7 reps @ 75%
10. x 7 reps @ 75%
Rest exactly 2 minutes between sets.
2) Dead lift
5 – 5 – 3 – 3 – 1 – 1 – 1
3) On the minute for 8 minutes, complete 5x push press/jerk (155/105) & 8/6 CTB pull ups (8 for men and 6 for women).
4) 3 rounds for time:
15x thrusters (95/65 lbs)
15x pull ups