Monday, March 26, 2012

Posted: March 26, 2012 in MetCon
Tags: ,

WEEK 1: Day: 1

ME Upper Body:
Bench Press: Find 1RM

Assistance:
A1: Lat Pulldowns: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Incline Situps: 3×8-12 (#)

MetCon:
3 Rounds For Time:

10 Hang Power Snatches 85/55#
20 Pushups
30 Double Unders

Post time to comments:

Comments
  1. Paulo Santos says:

    ME Upper Body:
    Reverse Band Bench Press: Find 1RM
    295#
    315# Fail

    Assistance:
    Lat Pulldowns: 3×8 (130#)
    Dumbbell Rollbacks: 3×8 (45#)
    Weighted Incline Situps: 3×12 (35#)

    MetCon:
    3 Rounds of:
     
    10 Hang Power Snatches 85/55#
    20 Pushups
    30 Double Unders
     
    Post time to comments:
    09:40 minutes (RX)

  2. RWP says:

    ME Upper Body:
    Bench Press: Find 1RM
    235#

    Assistance:
    A1: Incline DB Bench: 3×10, 9, 6 (60#)
    A2: Chest Supported Rows: 3×12 (80#)
    B1: Face Pulls: 3×12 (70#)
    B2: Lat Pulldowns: 3×10 (100#)
    C1: Dumbbell Rollbacks: 3×12 (25#)
    C2: Weighted Incline Situps: 3×12 (15#)

    MetCon:
    3 Rounds of:

    10 Hang Power Snatches 85#
    20 Pushups
    90 Jump Rope

    Post time to comments:
    8:24 minutes

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