hope all our viewers(2) r well rested.
Friday 100212
Strength:
Dynamic Bench Press 12x3 with 60s rest 60% 1rm and then work to a heavy single
Strict Press OH 10x3
Metcon:
AMRAP in 15mins:
7 Ring Dips
7 DB Swings 2pd or 70lbs
7 Chest 2 Bar Pullups
ROM:
Presses - Touch chest/shoulder and full extension up top
Dips - Shoulder below elbow and at top full extension
DB Swing - Bottom is arm touches leg somehow, top is DB is overhead so the arms cover the ears
enjoy man with thick hair....
-jw
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strength - read things wrong. did bench 3x12 with 60 secs rest @ 60 of 1rm. 200 #'s. ROUGH! press as rx'd 95/115/135 x 10
ReplyDeleteconditioning - as rx'd 12 rds. plus dips and kb swings. good day. loved this one!
g-