6/9/15

TUESDAY

Strength: Bench Press

  • Base percentages off of 100% of your tested max from last week.  If you haven't tested your max in a while, the use 90% of your estimated max
  • 5 x 60%
  • 3 x 75%
  • 1 x 85%
  • 3 x 80% (Drop down for this one)
  • 2 x 90%
  • 8 x 75% (Drop down for this one)

MetCon: For Time

  • Buy-In: 8 HSPU (Sub Pike Press off box or Seated Dumbbell Press as needed)
  • 4 Rounds for time:
    • 16 (8 per side) Weighted KB Step-up (53/35)
    • 20 Push-ups
    • 250 Meter Run
  • Cash-out: 8 HSPU

Post-Workout:

  • 3 x 8 YLTW Raises (light - 5 lbs max)
  • http://youtu.be/Vy_F3xyQWis