Performace

A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  135
* Set 2 – 75% of possible 1-RM x 2 reps  185
* Set 3 – 85% of possible 1-RM x 1 rep  205
* Set 4 – 90-95% of possible 1-RM x 1 rep  225
* Set 5 – Test 1-RM  240 (PR)
* Set 6 (optional) – Exceed Set 5 weight  250 (PR)!

B.
In teams of 2, partners alternate to complete three sets each of:  20:20 with Bob.
400 Meter Run
50/30 Push-Ups  So hard. Tri-ceps were done.