Friday 101510

Strength

Bench Press, find 5RM

Notice how his shoulder blades are retracted and he's getting so much leg drive that only his upper back and butt are touching the bench. I'm not looking for that much of an extreme arch in your back (he's a competitive powerlifter), but a little won't hurt and will actually help.

Aerobic Capacity

Tabata = 20 seconds on, 10 seconds off x8 rounds

Tabata KB Swings, 16/12kg

1 minute rest

Tabata DB Push Press, 25/15lb

1 minute rest

Tabata KB Goblet Squat, 16/12kg

1 minute rest

Tabata Situps, feet anchored

Gotta end the week with a bang. This should do it.