Thursday, March 22, 2012

Posted: March 22, 2012 in MetCon
Tags: , ,

DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Chest Supported Rows: 3×8-12 (#)
A2: Dumbbell Tate Press: 3×8-12 (#)

MetCon:
AMRAP 12:

15 Box Jumps, 24/20″
12 Push Press 115/75#
9 Toes-to-Bar

Post total number of rounds to comments:

Comments
  1. Paulo Santos says:

    DE Upper Body:
    Speed Bench @45% of 1RM (With Minibands Double Wrapped):
    9 sets of 3 (95#)

    Choose 1 of the Following Options:

    Assistance:
    A1: Incline Dumbbell Press: 3×8 (50#)
    A2: Chest Supported Rows: 3×8 (35#)
    B1: Lateral Raises: 3×12 (15#)
    B2: Straight Arm Pulldowns: 3×10 (100#)
    C1: Dumbbell Tate Press: 3×5 (45#)
    C2: Cable Crunches: 3×15 (150#):

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