03.28.2014

BENCH 

WARMUP:

  1. DOUBLE UNDER PRACTICE: KEEP GOING TILL YOU GET 50 DOUBLE UNDERS
  2. 3X:
    10 DISLOCATING LUNGES
    10 PUSHUPS
    5 CHIN-UPS (PALMS-IN)

LIFT

  1. Work up to 70% of 1RM.  That's your working weight.
  2. One all out set at working weight.  No cheating, no bouncing, spotter cannot touch the bar unless you fail.  Record reps.  
  3. Starting at 50% of your all out reps, do a reverse pyramid.
  4. Repeat steps 1-3 for Pendlay row.  If it works for you, you may superset the bench and row.
  5. GRIND: 
    A. 5 Minutes AMRAP:
    10 KB Clean and Press
    10 Chinups
  6. 45 Minute Ruck, 40 lbs load.  Go stretch your legs and enjoy.  
Posted on March 18, 2014 .