Monday “Power Press” 6-13-16

 Bench Press

6 X 4 start at a heavy load of approx. 75-80% and build in small increments.

Rest to recover btw sets

10 Rounds for Time, resting 1 min btw rds

9 Power Cleans (AHAP)
9 Strict Dumbbell Presses

10 Rounds resting 1 min btw rds.5 Power Cleans (80-85% of 1RM)
9 HSPU

1) 1 Mile Run at high tempo2) OTM for 12 min wearing 10/20# vest
Odd- 8 TTB + 8 Burpees
Even- 9 Pull ups + 9 squats3) 2 x 500m Row resting 1:1
Rest 3 min
4 x 250m row resting 1:2
Rest 3 min
1000m Row at tempo

4) 5 Rounds resting 1min btw rds.
20 sec L-Sit Hold
20 sec Hollow Rock Hold