We cannot become what we need to be, remaining what we are.

Max Depree
(1924-, American Furniture Manufacturing Company Executive)

Here's a varitation on the bench press designed to improve your control. http://www.deepsquatter.com/strength/archives/ddani2.htm


1 set of Clean and Jerk @ 5 RM

3 sets of Clean and Jerk @ 3 RM

5 sets of Clean and Jerk @ 1 RM

 

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.

Squat 4 sets, 10,8,6,4 reps

Row 2000 meters

Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump)

Lunge forty steps, twenty each leg, alternating right and left.

Bench-press body weight for max reps.

Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.

Bench-press body weight for max reps.

Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.

Bench-press body weight for max reps.

Jump rope, double under for two minutes.


These are walking lunges, not the ineffective ones!

Submit time and bench press reps for ranking.

REST