Wednesday, September 25, 2013

Power

1) 12x2 Box Squat @ 55% of 1RM + 25% band resistance
2) 8x1 Banded Sumo Deadlift @ 40% of 1RM + 30% band resistance

Accessories:
1a) 2x20 supermans with 2 second holds
1b) 2x12 Russian KB Swings (heavy)
100 Banded Hamstrings

WOD:
For Time:
1 mile Run

Fe Gamers:
1) 9x3 Bench Press @ 50% of Floor press 1 RM + 30% band resistance
2a) 2x12 Incline DB Bench Press
2b) 2x10 One arm DB Rows
2c) 2x20 Thumb down rear delt fly (flat bench)
3) WOD