Bench Press 3 x 5 @ 70-80-85-85-85%

Then as a baseline for a Healthier 2014, The Fit Test.

Fit Test

500m Row
20 Kettlebell Swings 24/16kg
20 Box jump overs (on then over is acceptable) 60/50cm (24/20″)
15 DB thrusters 15/10kg
10 Hand release burpees
3 x Medball shuttle run – (approx 10m course – grab a 9/6kg (20/14#) medball at one end and run it to the other, drop and return for 2nd, then 3rd ball)

Thanks to Darren from CFNZ for this one.

Mobility Monday

Place your hand behind your back, lay down on a pain ball in the region between your spine and  mid-shoulder blade, and have a super friend drop a 65 stone on your chest.  Breath deeply, don’t pass out.

Getting Crushed By a Stone? Improve Your Dip or Bench!