Better Sam

Warm-Up

5 minute easy air dyne
2×20 seratus wall slide
2×10 lying side raise, each side 10#
2×15 banded face pull
2×15 explosive band pull

Strength

A. 3×15-20 bench press
B. 3×10 shoulder shocker

40kgx15, 40kgx15, 40kgx15.
10kg/2×10#/2×10#, 10kg/2×10#/2×10#, 10kg/2×10#/2×10#.

A. 3×15 strict pull-up
B. 3×15 BTN press

Thick black band: 15, 13/2, 15.
45#: 15, 11/2/1/1, 10/4/1.

A. 3×15 strict ring dip
B. 3×15 supine pull-ups

Metcon

3 rounds —
4x400m row, rest 30 seconds
Rest 3 minutes.

Meant to be at 1:57 / 2:49. Actually at about 2:00 / 2:49 dropping all the way down to 2:06 by the last set of 400s.

This entry was posted on June 12, 2015 at 5:42 pm and is filed under Workout Log.