Monday 7.6.15

Essentials:
A.
4 Sets
Dumbbell Bench Press x 6 reps
Ring Pulls x 10 reps
On the 2:30min

B.
4 Sets
Incline Push Up x 5 reps
Tempo 55×5

C.
For Time:
Dumbbell Push Press x 50 reps
V-Ups x 50 reps

Fitness:
A.
4 Sets
Dumbbell Bench Press x 4 reps
Weighted Pull Up x 3 reps
On the 2:30min

B.
4 Sets
Dips x 5 reps
Tempo 55×5
On the 2:30min Marks
*No Weight*

C.
For Time:
Shoulder to Overhead x 30 reps 155/105
Toes to Bar x 50 reps

Performance:
A.
4 Sets
Dumbbell Push Press Cluster 10.10.10 Reps
Rest 20sec between reps
On the 2:30min

B.
4 Sets
Dip Complex (Weighted Dip + Russian Dip) x 3+5 reps
On the 2:30min

C.
For Time:
Shoulder to Overhead x 30 reps 205/125
Muscle Ups x 20/15 reps
+
Competitor Session 2:
6 Sets
Row x 2min @ 85-95%
Row x 3min @ Z1