physical. 07/11/14

    Chris. Elevator.
    Chris. Elevator.

    Bench press:

    1 max rep set @ 50% of 1RM

    1 x 10 @ 75%

    Rest as needed between sets. Max rep set ends as soon as failure occurs or bar returns to rack. 10-rep set may be broken up as needed to complete at prescribed weight. When scheme is listed as “1 x 10″, it always refers to “Sets” x “RepsThen:

    Benchmark

    Duende 7:48 (Catharsis“Passion”)

    6 Rocking chair
    6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
    6 Jump squat

    Complete as many rounds and partials as possible in 7:48. Note results.