26/12/2015

Strength:

1) Bench press: Warm up, then:

-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Work Capacity: Complete the following for time:

-50m front rack lunge (135#/95#)

-50x toes to bar

*Kicker = If you break the lunges (Bar leaves the front rack position), immediately perform a 20m backwards sled drag. For the toes to bar, if you break (come off the bar), immediately perform a 20m forwards sled drag. You must complete the 50m lunge before moving to the toes to bar. Keep the sled light and the set up should be a chain connected to the sled that is secured to a belt around your waist. You might have to get creative…