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Thursday, December 12, 2013

A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch
Then…
3 rounds for time of:
10 Hang Power Snatch (115/75)
15 Ring Dips

B.
4 sets of:
6-8 Bench Press @ 20X1
Rest 45 seconds
8-10 Ring Rows @ 2111
Rest 45 seconds
20-25 Kettlebell Swings
Rest 45 seconds
Then…
4 rounds for time of:
25/15 Push-Ups
250 Meter Row

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