Strength
A1. Bench Press for load:
- 8 reps @ 60%
- 6 reps @ 70%
- 4 reps @ 80%
- 2 reps @ 90%
A2. Supinated Grip Strict Pull Ups @ 21X1
- x 4-6 x 4 sets
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 8, 6, 4, and 2 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 8. If you know your 1 rep max, you can use 60%. If you do not know your max, use a weight that is a rate of perceived exertion of 6/10. Then, increase the load by 10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
Complete as many rounds as possible in 13:00:
- 40-50 Calories
- 20 Bar Muscle Ups or 40 Pull Ups
- 20 Power Cleans