FRIDAY 11.9.2018

FRIDAY 11.9.2018

STRONG

Bench Press 

Warm up and build to 80% of your 1 RM

Use this warm up

Empty bar X 15

1 x 12 @ 30%

1 X 10 @ 50%

1 X 8 @ 60%

1 X 6 @ 70%

Then-

5 Sets of 5 Reps @ 80%

STRENGTH

Superset bicep curls and tricep extensions

5 sets of 10 reps each

Barbell Bicep Curls 

Overhead Tricep Extension 

METCON-BURN

Burpee Capacity Test

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Rest 5:00 after Burpee capacity test

THEN.........

Fran

21-15-9  
Thrusters, 95# / 65#  
Pull-ups