Friday 5.7.19

Bench Press

6 sets of 10 reps

Rest 75 seconds between sets

*do not build across the sets. Use the same weight for all sets.

*only aiming to build weight from last week by 2.5-5kg

On a running clock

00:00-04:00

AMRAP 4

8 push press @ 42.5/30kg

8 sumo deadlift high pull

04:00-06:00

200m run

06:00-10:00

AMRAP thrusters

*at the top of each minute perform 5 chest-to-bar pull ups

10:00-12:00

200m run

12:00-16:00

AMRAP 4

8 push press @ 42.5/30kg

8 sumo deadlift high pull

Cash out

Barbell bicep curls

6 sets of 10 reps

Rest exactly 75 seconds between sets

*use the same weight for each set. Only build on weight from last week if you were successful for all sets.

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