Strength
1A) Bench Press (pause :01 on chest each rep)
Performance: 5/3/1
- 5 @ 75%
- 3 @ 85%
- 1+ @ 95%
Use 90% as your training max.
Fitness:
- 4 x 3-5 @ 20X1
A little heavier than last week.
1B) Pull Ups
- 3 x Max effort set
Conditioning
5 Rounds:
- 1:00 Max calorie bike or row
- :30 Rest
- 1:00 Kettlebell snatch x 10 + max burpees in remaining time
- :30 Rest