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Friday 9/13/13

13
Sep

Friday 9/13/13

Strength

1) Bench press-1×5@65%, 1×4@75%,  1×4@80%, 1×485%

Note: Rest 45 seconds between sets.

 

2) Weighted hip extensions Demo – 3×15

Note: Rest 60 seconds between sets.

 

Skill

8 minutes of rope climbing technique

 

Met-Con

For time:

50 Double unders

Then

21,15,9

Deadlift 225/155#

5,3,1

Rope ascents 15ft

Then

50 Double unders

 

 

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