10/3/17

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  BB Bench Press (No chest touch, No PAUSE)
      Shooting for a heavy set of 4 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

      Keep the bar about 1 - 3" off your chest at the bottom of each rep.  

#2  Do one round of:
      BB Thruster - 15 reps at 95 lbs
      Toes to Bar - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Cable Row - 15 reps
      DB Inclince Bench Press - 15 reps
      REST 2 MINUTES
      Then with a running clock, you have 4 minutes to run 400 meters
      and then do as many reps as you can of BB Floor Press at 60% of
      your bench press 1RM.  The floor presses do not have to be unbroken.
      You can rack the BB as many times as you like.    

#3  Do ten rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.