Tuesday, 11.23.10
Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-10x Squat + 10x GHD Situp + 10x C2B Pullup, 2 sets
Strength:
-Bench Press- 45x10, 95x5, 135x5, 185x5, 3x3 @215 (rest 3:00/set)
-AMRAP Bench Press @135# in 30sec., rest 30sec. + AMRAP Burpees in 30sec., rest 30sec., 3 sets
1st - 16/12
2nd - 7/11
3rd - 4/11
Conditioning:
-30m Suicide Sprint, x5 (1 = 10m out, 10m back, 20m out, 20m back, 30m out, 30m back, touching line each turn-around) (rest 90sec./sprint)
1st - 28.00
2nd - 27.38
3rd - 28.75
4th - 30.31
5th - 32.06
Haven't Benched in a long time, needed to see where I was at. The double AMRAP was easy on the first round, fucking ridiculous on the 2nd and 3rd. Good way to work the weakness of muscular endurance. Sprints went well on the first 3 rounds, last 2 were tough & legs/ass were feeling it. Wanted sub30 on all sets, just couldn't do it.
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