Thursday, 1/26/12

Warm-Up:
Dynamic Warm-up, then alternating:

Well Vic, I guess I need to be more
specific than "as heavy as possible"

-Work up to a max height vertical jump
-3 Pull-ups
-6 Push-ups

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
ME Wide Grip Bench: 1, 1, 1, 1, 1
Strict Pull-ups: 3 x 6-10 (weighted if possible)
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Strength Bias:
DB Rollbacks: 4 x 6-8
Face Pulls: 4 x 12-15
Band Tri Pressdowns: 4 x 8-10
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MetCon:
Muscle-up Practice 5 mins, then:
For Time:
Row 1000m
50 Burpees
Run 1200m