10/2/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Bench Press - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of bench press 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  This is 5 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E

      A) DB Row - 12 reps per side
      B) DB Incline Bench Press - 15 reps
      C) Prisoner Squat - 20 reps
      D) Sledgehammer VS Tire (vertical swing) - 30 seconds per side)
      E) Hand Release Pushup - 60 reps

      Rest 1 minute between rounds.  

      Results for BB Bench Press 1RM:
      Rob Tijerina - 270 lbs
      Carlo Anguiano - 325 lbs
      Val Valdovino - 235 lbs
      Scott Johnson - 245 lbs