28 July 09
Tuesday
Strength Work.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
Fight gone bad "sort of"
3 rounds
1 min x Row score = watts average for 1 minute
1 min x Wall ball 20lb ball 10 ft target
1 min x Slam Ball 20lb ball
1 min x Box Jumps 20 inch box
1 min x Push Press 75lbs men/55lbs women
1 min rest between rounds

Finish with 10 minutes of stretching.