Strength
Bench Press
3 @ 75%
3 @ 80%
3 @ 85%
Shoulder FInisher:
1) 25 reps double dumbbell seated overhead press
2) 10 reps double contraction
3) 3 reps slow into 3 reps fast
4) 12 reps w/ 3sec negative
5) 10 reps w/ max load and 3sec negative
WOD
21 - 15 - 9
Deadlift (205/145)
Box Jump (24/20)
Toes To Bar
Bench Press
3 @ 75%
3 @ 80%
3 @ 85%
Shoulder FInisher:
1) 25 reps double dumbbell seated overhead press
2) 10 reps double contraction
3) 3 reps slow into 3 reps fast
4) 12 reps w/ 3sec negative
5) 10 reps w/ max load and 3sec negative
WOD
21 - 15 - 9
Deadlift (205/145)
Box Jump (24/20)
Toes To Bar