Tuesday, 9/25/2018

A. Bench Press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
(10 GHD Sit Ups after each Bench Press set)
B. 4 rounds of:
5 Front Squats (135/185 – taken from floor)
10 Pull-Ups
200 Meter Run
N. 4 rounds of:
10 Goblet Squats
10 Jumping Pull-Ups
200 Meter Run
Bonus:
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat
Build to today’s heavy over the course of the eight sets.