Alternating Bench Press and Max Chest-to-Bar Pull Ups & 10 x 50M Sprints

Alternating Bench Press 5-3-1 & Max Chest-to-Bar Pull Ups

5 x 205#
17 Chest-to-Bar Pull Ups
3 x 220#
15 Chest-to-Bar Pull Ups
1 x 240# (5# PR on 5-3-1)
16 Chest-to-Bar Pull Ups

CASH OUT: 10 x 50 m Sprints (outside) Start every 30 seconds for 5 minutes. Finished first for all ten sprints. Sprints hurt!

Press 5-3-1

Press 5-3-1:

115 x 5
145 x 3
175 x 1 (F)


Then 5x3 @ 115

Bench Press 5-3-1 & "Michael"...

Strength: Bench Press Press 5, 3, 1: 205-215-225


Then I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

20:44 Rx  - (2:49 PR)