Workout of the Day November 5, 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 last week, 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.

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

Part 1

3 Rounds



7 Push ups
10 squats
10 back ext

Part 2

Shoulder Press

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Run
25 Pull ups
Run
50 Push ups
Run
50 Squats
Run
50 Sit ups

For the run, do 2 laps at 87 and 89, 3 at 88. Or do 0.25 mi on the treadmill. Sub 0.75 mi bike for the run.