10 Min. Tests (Record Times for exercise)
1-Mile Run in under 10 min.
Rest 5 min.
2000 m. Row in under 10 min.
Rest 5 min.
100 Burpees in under 10 min.
Rest 5 min.
RidgeWOD: Reminder, four week strength program with metcons and other crazy things on Thursdays and Saturdays.
*** Use 70% of 1RM ***
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds res between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups
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