Tuesday 141014

Week 10 Day 2

Warmup: 

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-15 Deficit HSPU - Kip - increase height

Main:

2 Board Bench Press: 1 Rep Max

Then 

Hit 80% for max reps 

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

3 Rounds:

Run 400m

21 KBS 53/35

12 Pullups

Rest 10 min

10 x :20 Assault

Rest 1 min

AOD