Strength

• Flat Bench
  • 3 warmup sets, 5 reps each @ 50% 1RM
  • 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
• Weighted Chin-ups– 5 sets of 5, heavy weight, but don’t go to absolute failure
• For both of these exercises, rest 3-4 minutes between working sets for full recovery.

Conditioning

• 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
• Prescribed rest: 30-60 seconds

Post weights and times to comments.

Motivation

• I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design: