Friday 11.15.13

Essentials:
A1.  Bench press- 12,10,8,6 @31×1; rest 20 sec
A2. Chair dips- max reps x 4; rest 2 min

Fitness:
A1. Push Press x3/Push Jerk x2/SJx1 complex- AHAP x 3; rest 20 sec
A2. Max Hs hold; rest 2 min
+
21-15-9:
Calories on rower
Ring or bar dips.

Performance:
A. Push press- 5,3,1; rest 2 min
B. DB bench press- 5-8 reps x4; rest 2 min
C. WTD dips- 5-8 reps x4 ; rest 2 min
+
21-15-9:
Calories on rower
Ring dips