July 17th, 2012

Workout of the Day

A. For Max Reps:

3 Minutes of Double-Unders

B.  In six sets or fewer, build to a 1-RM Bench Press

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles.

C.  Eight sets for max meters of:

30 seconds max effort row sprint

Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

A. Skipped, foot still an issue

B. 295 lbs. (PR by 10 lbs.)

C. 169m, 173, 170, 171, 172, 169, 169, 168