COMPETITORS 6.24.15/6.25.15

June 23, 2015

6.24.15 Wednesday

Rest/Active Recovery

6.25.15 Thursday

WARMUP:
4×50 AbMat Situps — AFAF

A. Max Reps Body Weight Bench Press
–I want to see a picture of the scale for your body weight–also a testing day to see what your body weight is

B. DB Seated Shoulder Press – no back support
4 sets of 6-8 reps – add weight each set – last set should be to failure

C. BB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. METCON
”Turn Down For What”
(with a 20lb Vest)
200m Run
25 Ring Dips
300m Row
40 Push ups
100 Double Unders
40 Pushups
300m Row
25 Ring Dips
200m Run

E. EXTRA CREDIT
OLY
2 Split Jerks + 2 Split Jerk Lunges
work up to a Heavy but not maximal

Post your results to the Whiteboard.

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