Strength
Bench Press @ 32X0
- x 5-7 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 5-7 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no 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 7 reps, add weight.
Conditioning
Complete as many rounds as possible in 12:00:
- 15 Push Ups
- 20 Dumbbell Hang Power Snatch
- 80 Double Unders
Notes
Today’s workout is 12-minutes of push ups, dumbbell hang power snatch, and double unders. Your score is the number of rounds and reps completed.
The push ups should be completed in no more than 3 sets with quick breaks. Elevate your hands on a bench or box if needed.
The dumbbell should be light. Choose a weight that allows you to complete the 20 reps in 1-2 sets throughout the workout.
The double unders should not take longer than 1-minute. Adjust the number of reps or substitute singles unders.