Tuesday 140819

Week 3 Day 2

Warmup:

5 min Upper body sled
5 min Erg.
10 Min shoulders/upper back/pecs/lats

Main:

Bench Press: In up to 5 working sets find a 3 RM

Add 3 Boards: 1 RM

Then 80% (with boards) for max reps

Then 80% (with Sling shot) for max reps

Assistance:

Bent over rows: 5 x 10 reps ( Heavier weight from last week)

Dumbbell bench: 3 x max reps in 1 min 60/35

Banded tricep push-downs: 3 x 25 reps

Hammer curls: 3 x 5 reps  ( heavier from last week)

Rest 1-2 Hours

WOD:

3 Min on 1 min off x 5:

4 OHS 115/75

6 Box Jumps

8 Pullups

Rest 10 min

7 x 1 min Row Sprints ( for max distance)

rest 2 min between sets

AOD