70%x3 – 200
80%x3 – 225
90%x3 – 255

70%x3 – 65
80%x3 – 72
90%x3+ – 81×5

compare to 1.26.12 or 1.11.12

As Many Rounds as Possible in 10 Minutes of:
7 Toes to Bar
21 Double Unders

6+6

Advanced/Intermediate: 3-3-3-3-3

95-105-115-125-135

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That’s also pretty important..

As Many Rounds as Possible in 7 Minutes of:
15 Kettlebell Swings 1 pd
15 Box Jumps 20″

4 rounds + 15 KB

(reference 1RM = 315)

65%x5 – 185
75%x5 – 215
85%x5 – 240

then,

4 Rounds NFT
20 Goblet Squats - 1pd
5 Strict Chin Up (C2B)

Saturday, November 12, 2011 at 12:00AM

Sunday, August 21, 2011 at 12:00AM