Strength
1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning (Filthy Fifty)
For time:
50 of the folloiwng exercises
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU
DL: 245(UB), 245(7,3), 235(5,2,2,1). Had to break them up because I was losing my grip.
ReplyDeleteBench: 135, 135, 135, 135, 135. A little cautious because I didn't have a spotter
Pullups: 0, 10, 10, 10, 10
Skipped Filthy Fifty - Excuse: light headed and queasy after the DLs. Reality: Wussed out when I thought of doing 50 of all of those movements and didn't have anyone telling me not to be a wuss.