Workout of the Day November 21, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
7 push ups
10 back ext

Part 2

Shoulder Press
40%x5
50%x5
60%x5

Part 3

In 12 minutes
15 Sit ups
15 Push ups
15  Sit ups
15 Squats