Friday, September 27, 2013

Power

9x3 Banded Bench Press @ 50% of Floor Press 1 RM + 30% band resistance

Accessories:
2 Rounds:
1a) 10 Decline Push ups
1b) 10 One arm Dumbell Rows
1c) 10 underhand grip ring rows
1d) 20 rear delt rows
2) 100 abs

Post:
800 m sled walk

Fe Gamers:
Power: 15:00 to find 1 RM sumo Deadlift
Accessories: 1a) 2x6 Glute Ham Raise
1b) 2x10 stiff legged deadlift
2) 100 banded leg curls
3) 100 abs
POST: 60 m sled drag (30 forward:30 backward)