Warm-up Drills
Run 800m
6-8:00 AMRAP of
4 x Turkish Get-ups (Alt.L/R)
-Shoulder Mobility
-Groiners
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-5-5+'' (05.18.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85% achieved 10x reps

''Portion Control'' (05.18.2012)
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (35lbs)
20 x Thrusters (45lbs)

1:48/2:02/1:59/2:01/2:00