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Tuesday, December 17, 2013

A.
5 or 6 sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Then
3 minute A.M.R.A.P.
Burpees

B.
4 sets of:
6-8 Bench Press @ 20X1
Rest 45 seconds
6-8 Romanian Deadlift @ 3010
Rest 45 seconds
45 seconds Side Planks each side
Rest 45 seconds
Then
3 minute A.M.R.A.P.
Burpees

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