Thursday, 10/20/11

Warm-Up:
Row 500m
Strict Muscle-Up practice 10 mins (lower the rings, use bands, etc)

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)

Int/Advanced Strength:
A. Box Jump: 1, 1, 1, 1, 1 (1RM)*
B. Close Grip Floor Press: 2, 2, 2, 2, 2 (2RM)*
*Keep all 5 sets at or above 90%
C. Tate Press: 3 x 10  (watch video below)

MetCon:
8 RFT of:
3 Shoulder-to-Overhead (any way you want)*
5 Bent Over Rows*
Run 100m
-Rest 1 min

*Dudes use 155-185#, chicks use 75-95# (same weight the whole workout)