Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps
DB Bench Press - 10 reps
Unweighted BB Squat - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
#1 BB Back Squat (no pause)
10 reps at 55% of 1RM, 10 reps at 60%, 10 reps at 65%, 10 reps at 70%
Rest between sets.
#2 BB Bench Press (no pause)
Set 1 - 225 lbs to failure
Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
If you complete less than 10 reps for Set 1, subtract 50 lbs and go to failure
Do as many warmup sets and reps as you like before you start Set 1. And you can
use less than 225 for Set 1. As an example, if your first set is 155 lbs and you get
8 reps, then you would drop to 105 and go to failure on the second set. If you get
12 reps at 155, you would increase to 205 lbs for Set 2. Rest between sets, and we
will post results.
#3 On the 50 meter course, run 800 meters for time. We will post our results.
#4 Hand Relase Pushup 5-10-15-20-25 reps
Goblet Squat 25-20-15-10-5 reps
This is continuous work. Do 5 pushups, then 25 goblet squats, then 10 pushups,
then 20 goblet squats, etc.
Results for the BB Bench Press and 800 meter run:
Scott Johnson - 5 reps at 225 lbs, 13 reps at 175 lbs, 3:17
Don Starr - 13 reps at 165 lbs, 0 reps at 215 lbs, 3:43
Rob Tijerina - 6 reps at 225 lbs, 13 reps at 175 lbs, 3:19
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