November 30, 2010
Bench and Row / Push and Pull
Warm Up
3 Rounds NFT (not for time)
10 Push Ups
10 Air Squats
100 Meter Run
Strength Work
Bench Press 2 reps every minute (start at 155M/95W or scale)
add 10 pounds every round till failure
Partner up for spots. 20 Minute time limit
rest 5 mins then:
Conditioning Work (Optional)
3 Rounds of
Row 500 Meters for time
2 min rest between rounds
Assistance Movements (Optional)
Dips 3 x 10 reps
Sandbag Cleans 50M/35W 3 x 10 reps
Sandbag Step ups on 20 inch Box 50M/35W 3 x 10 reps
After the Strength Workout there is an option to do the Conditioning Workout and/or the Assistance Movements. Read your body and don’t burn your lungs out everyday.
Bench Press
135,145,155,165,175,185,195,205
Row
I’m getting good at this!!!
1:31, 1:46, 1:49