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Bench Press & Swings / Sprints

By 03/21/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

Strength Workout

Bench Press 10 Sets of 3 Reps (Speed Sets)

Use a moderate weight with very little rest between sets (30 – 60 seconds).  Explosive fast reps touching the chest at the bottom and full lock out on top.

rest 5 minutes then:

Conditioning Workout

70M/ 53W Kettlebell Swing 10-9-8-7-6-5-4-3-2-1
Run 100 Meters
(50 Meter Shuttle Run)

American Swings then run to cone placed at 50 Meter Mark then back to KB and continue swings.

Cool Down

Band Stretch

:endwod:

Steven