Thursday, 4/25/13

NO RESTING, DO WORK!

Strength:

Speed Bench: 9 x 3, 40% + bands

--Work up in weight the last 3-4 sets

RS Press: 5-6 x 4

A1. Chest Supported Rows: 5 x 8

A2. Seated DB Press: 5 x 8

Shrugs: 5 x 10


Conditioning:

10 RFT:

Row 100m

Max Unbroken Dips

Run 100m

--Rest 30s


Extra:

IC: 3 x 15-20

RH: 3 x 15-20