7/13/17

AM

Warmup:

300m Sandbag Carry @ 60#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 8/side rest 1:00 18#, 26#x2, 35#

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets. Done. 

B. Bench Press 5, 3, 1, 5 rest 2:00 (base of 1RM - 65%, 75%, 85%, 70%) 105#, 110, 115, 105

C1. Side lying DB External Rotation x 10/side rest :30 bt arms 5#

C2. Single Arm KB High Pull x 6 reps /arm rest 1:00 bt arms (use a 26# KB)

C3. Lat Pulldown x 12-15 Slow reps rest 2:00 x 3 sets

+

4 sets:

L-Sit x :30

PM

4 sets:

800m Run

3:34, 3:30, 3:13, 3:11

rest 3:00