Thursday, 4/11/13


Warm-Up:

Partner Bag Work


Strength:

Speed Bench: 9 x 3, 40% + bands

--Work up in weight the last 3 sets (no maxing!)

Press: 5 x 3

A1. Chest Supported Rows: 3 x 8

A2. DB RS Press: 3 x 12


Conditioning:

5 RFT:

10 Push Press 115/75#

20 Lateral Jumps over bar (left+right = 2 reps)


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