Friday, November 13, 2015

Day 22

A. Bench Press

3 Reps Every 1:30 for 10 Sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

B. MetCon (Time)

3 Rounds of,

30 Kettlebell Swings (53/35) 
20 Dumbbell S2OH (35/25) 
10 Pull-Ups 

C. Benchmark

100 Push-ups

Keep track of total time and attempts to complete.

D. Core

3 sets of,

Hollow Rock x 25
Glute Bridge (Slingshot or Banded) x 25

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