Weightlifting Strength Development
Shoulder or Bench Press
Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
Monostructural Conditioning, Mid Duration
“Black and Blue”
For Time
In teams of 2,
Partner 1: 800m Run
Partner 2: Row for Cals
When Partner 1 returns from the run…
Partner 2: 800m Run
Partner 1: Row/Bike for Cals