Monday, January 14th, 2013

Press Intense(Horizontal) + Upper Body Push(Vertical)/ Core + Lower Body Cond/Al End
A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by Coaches Discrection) @ 30×0, 8-10 reps x 3 sets, rest 2 minutes.
B1. DB Strict Press @ 40×0, 8-10 reps x 3 sets, rest 1 minute.
B2. Plank Holds on Elbows x 45 seconds x 3 sets, rest 1 minute.
C1. DB Front Squat (Use same dumbbells from press)@ 50×1, 12-15 reps x 3 sets, rest 10 seconds.
C2. Airdyne x 12 seconds @ 100% x 3 sets, rest 1 minute.