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Friday 6/5/14

5
Jun

Friday 6/5/14

STRENGTH

Bench-press – 60% x 5, 65% x 5, 70% x 5+ max effort

Note: Calculate all your percentages from 90% of 1RM. Rest 2 minutes between sets.

 

MET CON

For time:

Run 400 meters

30 back rack walking lunges 115/95# (15 each leg)

30 box jump overs 24/20″

Run 400 meters

20 back rack walking lunges 115/80# (10 each leg)

20 box jump overs 24/20″

Run 400 meters

10 back rack walking lunges 115/80# (5 each leg)

10 box jump overs 24/20″

 

MIDLINE

4 rounds for total reps

45 second AMRAP of: V-ups

Rest 15 seconds

45 second AMRAP of: Russian twists 14/10#

Rest 15 seconds

 

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