Tuesday. 11.3.15

MOB: Full body.
WU: 5 barbell push press. 2:00 of jump rope/double under practice.
R: Bench Press

S: Bench Press. 15 minutes to find a 5RM.
C: For time:
5 Push Presses @75% of your 1RM
10 Double Unders
4 Push Presses @75% of your 1RM
20 Double Unders
3 Push Presses @75% of your 1RM
30 Double Unders
2 Push Presses @75% of your 1RM
40 Double Unders
1 Push Presses @75% of your 1RM
50 Double Unders


LIII: 3-2-1-1-1 Push press at rx’d. 10-15-20-25-30 double unders.
LII: Weight of choice. :60 of double under practice each round
LI: Weight of choice. :60 of sub of choice each round.

PWMOB: Rollout calves, lats, forearms and shoulders. Stretch triceps and t-spine.

S: 5 rounds of: :30 max DB flat bench press + :30 max hollow rock. Rest 2:00.
C: Same but with DB’s.

Advanced: UB DU
Endurance: None

S: Bench Press. 5×5
C: AMRAP in 9:00 of:
5 Push Press
400m row

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