04.18.2017 Strength & Conditioning

Strength
I. Bench Press
5-4-3-2-1-1-1-1
start at 70%, then increase every set after to 1RM

II. Press*
5-4-3-2-1-1-1-1
start at 70%, then increase every set after to 1RM
*only if 1RM Press not completed yesterday
**if so, 85% x 4 x 3 sets

Conditioning
5 Rounds
10 Shoulder-to-overhead
10 Hand-release push ups
10 Pull ups

Rx: 155/105 lb.
Rx+: 185/125 lb.; HSPU; Chest-to-bar pull ups