Black Iron Training Tuesday, October 21, 2014 Phase Three Week Three/Day Two Dynamic Press Day ________________________ Strength: Push Press 8 sets x 3 reps @ 60-64 of 1RM **Rest 45-60 sec between sets. Accessory: 5 sets of: 5 Strict Double KB Overhead Press (HEAVY) 3 sets of: 10 BB Close-Grip Bench Press Conditioning: For time: 1000-meter Row 4 rounds of: 5 Pull-ups + 10 Push-ups + 15 Air Squats 750-meter Row 3 rounds of: 5 Pull-ups + 10 Push-ups + 15 Air Squats 500-meter Row 2 rounds of: 5 Pull-ups + 10 Push-ups + 15 Air Squats 250-meter Row 1 round of: 5 Pull-ups + 10 Push-ups + 15 Air Squats Finisher: 100 Banded Tricep Pressdowns, in as few sets as possible **slow and controlled, you control the band, the band doesnt control you.
Posted on: Mon, 20 Oct 2014 06:00:00 +0000
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