Wednesday 8/9/2017

Skill

5:00 bench press technique review

Then;

2 rounds of:

15 band pull aparts

10 lateral raises - light

10 push ups

 

Strength

Bench press


Sport:

4x5 @ 70-75%

-Superset with-

4x10 single-arm DB/KB row

 

Fitness

4x5 @ 65-70%

-Superset with-

4x10 single-arm DB/KB row

 

Life

4x5 - same weight across all sets

-Superset with-

4x10 single-arm DB/KB row

 

Metcon

Sport:

On a 12:00 clock, ascending ladder of:

3-6-9-12-15...

Push press 115/75

Calorie row

 

Fitness:

On a 12:00 clock, ascending ladder of:

3-6-9-12-15...

Push press 95/65

10m shuttle sprint

 

Life:

On a 12:00 clock, ascending ladder of:

3-6-9-12-15...

Push press - choose load

10m shuttle sprint