Monday, 10/22/12

Congratulations Sean "Guns" Flanagan!

100% Raw Federation World Bench Press Champion
Set New Police/Fire/Military Bench Press World Record

Second in the World Strict Curl (without even training!)

6 New Medals
That's How We Do It!

Set New Police/Fire/Military Strict Curl World Record


Warm-Up:
Partner Bag Work

Strength:
ME Bench + bands up: 1RM
RS Press: 3, 3, 3, 3 (heavier than last week!)
Chest Supported Row: 5 x 8 (heavier than last week)
Tricep Push-downs: 4 x 10
Rear Delts or other weakness: 3-4 x 25

Optional Conditioning:
For Time:
50 Burpee Pull-ups
*20# vest if you can handle it