Tuesday 141007

Week 9 Day 2

Warmup: 

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-15 Deficit HSPU - Kip  

Main:

Bench Press with Chains: 1 Rep Max
Then Add another set of chains: 1 Rep Max

Then hit 80% for max reps ( no chains)

Assistance:

Incline Dumb bell bench: 3 x 20 ( add weight from last week)

Rolling Tricep Extension: 3 x 15 ( add weight from last week)

Dumbell Fly's: 3 x 10 ( add weight from last week)

Single Arm Banded Rows: 3 x 50 (25 each arm)

Rest 1 - 2 hours

30 Rounds:

1 Muscle up

2 Deficit HSPU (4/2)

5 Cal Assault

Rest 5 min

1k Row

30 Burpees

15 STO - 155/115

AOD