Thursday 7/10/14

 

Justin Working on Snatch Technique

 

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

1. Bench Press - 5, 4, 3, 2, 2

Then

3 x20 - Close Grip

 

Choose weights that only allow you to complete the prescribed amount or reps. If you can do more reps you're weight was too low. Also, feel free to superset the 3 sets of 20 with sets of 10-12 Barbell Curls, yes I said it... curls.

 

2. Max Pull-ups - two attempts

METCON:

 

20 Minute Rotation/ complete as many rounds as possible (AMRAP):

50 Walking Lunges with 45lb/25lb plate overhead

40 Sit-ups
30 Thrusters @ 75lbs/55lbs
20 Burpees
10 Calorie Row

If you do not have a rower do 20 bent over rows at 135lbs/95lbs.

Post your weights and times below!