Workout #1:
Set 1: 5-3-3-3-3-3
Bench Press (185#-215#-225#-235#-245#-245#)
Set 2: 13-11-9
Weighted Pullups (2 x 26# KB)
Ring Dips
Toes-to-Bar
--
Point of bench press is just max effort. Took plenty of time in between rounds. Second set was focused on continuous effort.
Workout #2:
Hill sprints (w/ weight)
Set 1: 5-3-3-3-3-3
Bench Press (185#-215#-225#-235#-245#-245#)
Set 2: 13-11-9
Weighted Pullups (2 x 26# KB)
Ring Dips
Toes-to-Bar
--
Point of bench press is just max effort. Took plenty of time in between rounds. Second set was focused on continuous effort.
Workout #2:
Hill sprints (w/ weight)
