Phase 1, Week 1, Wednesday
A. 5x4 bench press 165, 170, 175, 175, 175
B1. 3x10 low incline neutral grip DB press 50, 50, 50
B2. 4x10 seated cable row w/ medium pronated grip 135, 150, 135, 135
C1. 3x12 Prone trap raise 10, 7.5, 10
C2. 3x12 side-lying external rotation 10, 7.5, 5
* hard to gauge what weight to use for these
D. 3x:30 side plank, each side.
* tried these w/ top leg elevated, much harder
About an hour break, then conditioning:
10x40m prowler pushes, alternate hi/low bar, @140lbs, 1:00 rest
4x40m prowler pushes, alternate hi/low bar, @90lbs, :30 rest
10:00 farmers carry w/ 2x45lbs plates and 25lb weight vest. Time stops when you set down weights.