Strength 7/12/15 – 7/16/15

Next week (after this) is a de-load week. Day 1 Bench Press 4-4-4-1-1-1. Last set of 4 and last single should be near maximal effort. Handstand Push-ups x 40. Accumulate 40 reps. Day 2 Deadlift 4-4-4-1-1-1. Last set of 4 and last single should be near maximal effort. Day 3 Squat 4-4-4-1-1-1. Last set of 4 and last single should be near maximal effort. Chin-ups 5 x 3, weighted. Use weight/assistance bands as needed. http://21crossfit.com/2015/07/11/strength-71215-71615

Strength 7/12/15 – 7/16/15

Next week (after this) is a de-load week. Day 1 Bench Press 4-4-4-1-1-1.  Last set of 4 and last single should be near maximal effort. Handstand Push-ups x 40.  Accumulate 40 reps. Day 2 Deadlift 4…