FRIDAY 10.26.2018

FRIDAY 10.26.2018

STRONG

Bench Press 

Empty bar x 10

40% X 10

50 % X 8

60% x 5

70% x 3

80% x 1

90% x 1

then:

5 sets of 10 reps @ 70%

* do 8-10 pull aparts after each warm up set

Barbell Bicep Curls 

After each set of 10 bench presses at 70%, perform 10 bicep curls

METCON-BURN

AMRAP in 5 Rounds

0:30 Deadlift 135/95

0:30 rest

0:30 Hang Power Clean 135/95

0:30 rest

0:30 Front Squat 135/95

0:30 rest

0:30 Push Jerk 135/95

0:30 rest