Strength, IWT

Training:

build to a heavy single strict press - no misses

then,

5 strict press (85-90% of heavy single)
rest 0 seconds
400m run
rest 3 minutes
x5 sets

rest, then:

supinated bent over bb row, 5 x 10

Notes:

- heavy single strict press means as heavy as you can this day, but doesn't have to be a 1RM; if you've got it in the tank however...
- as always, 400m run times should be consistent