5/3/1 Week 7 Day 4

1 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 5 x 180

MetCon
9-7-5 rep rounds (per hand) of KB Snatches (35#)

Strength Time: 15 minutes
MetCon Time: 3 minutes