Strength
Bench Press @ 21X1
- x 3-4 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 3-4 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
10 Rounds for time:
- 6 Kettlebell Snatch (alternate arms each round)
- 8 Box Jump Over (step down)
- 8-10 Calories
15:00 time cap
Notes
Today’s workout is 10 rounds of kettlebell snatch, box jump overs, and calories. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell should be a moderate weight that allows you to complete 6 reps unbroken every round. The odd number rounds will be performed with your right arm and the even number rounds will be performed with your left arm.
The box jump overs should take no longer than :40 each round. Adjust the box height accordingly. You must step down from the box each rep.
The calories should never take longer than :45. Adjust the target number accordingly.