Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.
B. Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Bar
20 Push Press (95/65 lbs)
*Modify length of row and/or load of Push Press so your sets are under 7 minutes. See August 12, 2014.
"Performance"
A. Same as above.
B. Three rounds for time, of:
Row 500 Meters
20 Burpees
20 Shoulder to Overhead (choose your load)
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