Call Us: (303) 484-9732

Wednesday 9.12.12

12
Sep

Wednesday 9.12.12

Strength:
1a) Dead Lift 5×3 @ 80%
1b) Bench Press 5×3 @ 75%
Rest 60sec.
20min limit
 
Notes:
 
Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention.
 
Warm-up 3×3 on each movement, then do the 5×3 a-b alternation with a 60sec rest between sets.
 
Remember that you will be doing the Dead Lift based off of a “working max” (90% of a true max). 
 
Since Bench Press is a new movement, work up to 75% perceived exertion.
When the workout has a “1a)” and “1b)” do one set of “1a)” first then immediately do one set of “1b)”. Then rest for the prescribed time.  
Conditioning:
21-15-9
Ring Dips, (must be Rx’d, x2 for bench dips, 42-30-18)
Hand Release Push-ups
Shoulder Press, 65#(45#)
15min time limit

Leave a Reply