Monday, March 20th

Performance

A) 12 minutes to build to a heavy single Bench Press

Then….

B) 3 sets of:
Bench Press x 3 reps at 90% of todays heavy single.

C) 5 Rounds for time
10 Toes To Bar
30 Russian Swings 70/53
50 Double Unders

Competition

A) 12 minutes to build to a heavy single Strict Press

Then….

B) 3 sets of:
Strict Press x 3 reps at 90% of todays heavy single.

Work up to a heavy single (not necessarily a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no bouncing off the chest.

C) 5 Rounds for time
10 Toes To Bar
30 Russian Swings 70/53
50 Double Unders

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531