111912 Bench Press 5-3-1+

5/3/1 C3 w3d4

Buy in:
5 min jump rope
2 rounds of:
10 45# overhead squats
15 45# shoulder press
then
3 x 5 ring dips

RRPuP Step 11:
6-5-4-4-3

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(5)

Accessory:
Incline DB Press 50# x 15 x 2
Close grip bench press 135# x 10 x 2
Tricep pressdown (green band) 2 x 10
Curl grip barbell row 115# x 10; 125# x 10
Ab-rollers 2 x 15

Metcon:
Off