6/18/10 - Deadlift & Bench Press Wk 3 + Tabata Metcon

246.2

Strength:
Deadlift Wk 3
Set 1: 5 Reps at 220 (75%)
Set 2: 3 Reps at 250 (85%)
Set 3: 10 Reps at 280 (95%)

Bench Press
True 1RM max is #200/working weight is #180
Set 1: 5 reps at 135 (75%)
Set 2: 3 reps at 150 (85%)
Set 3: 7 reps at 170 (95%)
Extra Set 4 reps at 170 (95%)
Assistance set: 10 reps at 135

Assistance Work:
Dumbell Rows 10 X 3 at #40
Dips 5 X 5 (green and purple band)
20 Pullups (blue band)

Metcon:
Tabata
Handstand (subbed pike position)
Rest 90 secs
Burpees (completed 34)
Rest 90 secs
Weighted Situps #10 (completed 70)

Food:
Grande Latte
Skirt Steak Burrito
Fish