Monday, July 21, 2014

1.) Strength

a.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

b.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

c.) Deadlift

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

d.) Dips 2x8 (If you can't do these do dumbbell bench press with hands facing each other)

2.) WOD 

2 rounds for time:

20m burpee broad jumps

20m weighted walking lunges

10 man makers 

Run 400m