Friday 12/4/15

Friday 12/4/15

PAAAAA-LEEEEEEZZZEEEE, Lift Big Eat Big. Been on this game for over a year now. 

 “It is vain to do with more what can be done with less. “– William of Occam, originator of “Occam’s Razor”

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (65%)* 
5 Barbell Row (Checkout a full guide to the Barbell Row here.)

*Just like the other lifts this week, take your old 1RM and add 5% to get a new projected 1RM for this cycle, and use 65% of that number for today’s work sets.

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 KB Bent-over Row

Conditioning

Alternate with a partner:

A.
3 Rounds

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double
Push-ups

Level 0-2
Knee Push-ups are ok

B.
4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest 

L4 – 75 Double Unders
L3 – 35 Double Unders 
L0-2 – 150 Single Unders