Tuesday August 24, 2010

Tuesday:
Part 1
Novice: Push Press 3×5 sets across. Rest 3mins
Intermediate: Push Press 4×3 @ 90% 3RM or 85% 1RM, rest 3mins

Part 2
Establish max # strict chin-ups, then use 50% of the reps for each set of the workout.
Establish max # strict dips, the use 50% of the reps for each set of the workout.

Then, 6 Rounds:
50% max chins unbroken, or best effort
50% max dips unbroken, or best effort
rest 60sec
For example, if your max is 10 chins, your sets may end up looking something like this:
5,5,4,4,4,3
Record these numbers in your training journal.

Part 3
Pick your Poison
3 Rounds:
- 1 min AMRAP burpees
- Rest 30 seconds
OR
3 Rounds:
- 1 min AMRAP double unders
- 30 sec AMRAP burpees

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side