Warm-up:
3 Rounds
DU - 75
HSPU - 5
Strength:
Shoulder Press - 3-3-3-3-3-1RM
Sets of 3 at 90% 1RM. Final set for 1RM.
80% Push Press - 2xFailure
2 sets to failure at 80% 1RM. 90 sec rest between sets.
Met-Con:
"LYNNE"
5 Rounds for Max Reps
BW Bench Press
Pull-up
Each round do max reps of bodyweight bench and pull-ups. No rest between exercises. Rest after each round while partner completes round. Be quick with transitions.
Assistance:
Superset #1
Ring Dip - 2x15-20
DB Shoulder Press - 2x15-20
Superset #2
Skull Crusher Push-up - 2x15-20
Reverse DB Flies - 2x15-20
Shoulder Press: 160x3,3,3,3,3 and 180x1 = PR
ReplyDeletePush Press: 175x10,10
Met-Con:
Bench Press - 185x18,13,12,9,11 = 63 reps
Pull-up - 32,25,20,20,21 = 118 reps
Total Reps = 181