July 28, 2012
1) Ten sets of:
Bench Press @ 30X0
1. 5 reps
2. 3 reps
3. 1 reps
4. 3 reps
5. 3 reps
6. 2 reps
7. 5 reps @ 80%
8. 5 reps @ 80%
9. 5 reps @ 80%
10. 5 reps @ 80%
Rest exactly 2 minutes between sets. All sets at 5lbs heavier than last week.
2) 3 rounds for time:
Row 500m
10 Thrusters (135/95)
15 Toes to Bar
rest exactly 5 minutes then,
3 rounds for time:
20 wall balls (20/14)
20 KB swings (32/24kg)
rest exactly 5 min then,
3 rounds
15 chest to bar pull ups
15 box jumps (30/24″)