MONDAY 5.13.2019

MONDAY 5.13.2019

STRONG

Bench Press 

If you were able to do 10 sets of 10 using 60 second rest intervals. today you can increase the weight on the bar by 4-to-5%, then complete 10 sets of 10 reps

If the 4-5 % increase seems like it may be too much, use an increase of 2-3% instead.

If you used 135 and were able to do all 10 X 10, the 4-5% increase would mean you would be working with 140- 145 today.

If you used 185 the jump would be 8-9 pounds.

Scale the increase as necessary.....

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

"Belt Buckle"

For Time:

1,000 Meter Row
30 Deadlifts 225/155
50 Lateral Barbell Burpees