Strength
Bench Press @ 21X1
- x 4-5 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 4-5 reps. Each rep is performed with a :02 descent, :01 pause on the chest, and :01 pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 4 reps, add weight.
Conditioning
3 Rounds
Complete as many reps as possible in 2:00:
- Calories
Directly into…
Complete as many reps as possible in 2:00:
- 10 Single Arm DB Hang Power Snatch
- 6 Toes to Bar
Rest 2:00 between rounds
Notes
Today’s workout is 3 rounds of a 2-minute interval of calories immediately followed by a 2-minute interval of hang snatches and toes to bar. You will then rest 2-minutes before beginning the next round. Your score is the total number of calories each round plus the total number of reps completed each round.
Choose a moderate-hard pace that feels sustainable across three rounds.
The dumbbell should be a light-moderate weight that allows you to maintain unbroken sets of 10 throughout the workout.
Aim to complete the toes to bar in 1 set throughout the workout. Substitute knee raises or sit ups, if needed.