6.7.13 SWOD

Warmup

If you are a good boy, you will do this

Strength

Incline bench– 5 sets of 5 @ ~70% Flat Bench 1RM

Conditioning

5 rounds- 7 chin-ups, 8 HR (Hand-Release) Push-ups, 9 alternating dumbbell curls, 10 close grip push-ups
Prescribed Rest (b/t rounds): 30-60 seconds

Motivation

Mazetti preps you to hit the beach in optimal form:

4.9.13 SWOD

Dynamic

Flat Bench– 5 sets of 3, 60-70% of 1RM (flat bench), explosive
Dumbbell Bench Press– 1 set of max reps @ a weight that you can get 15-20 reps on

Conditioning

5 rounds- 5 CTB (Chest to Bar) Chin- ups (palms facing toward you), 10 HR (hand release) push-ups, 10 EZ bar curls, 20 DU (double unders)
Prescribed Rest: 30-60 seconds

Maintain strict chin-up form, no flailing. Touch your NEEPLES to the bar to complete a rep.

If you don’t have a jump rope, sub 30 jumping jacks or 12 box jumps (lower box, focus on exploding from calves).

Post times of conditioning workout to comments.

Motivation

NFL combine rep record from a couple years ago.