Strength
Bench Press @ 32X0
- 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 :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 5 reps, add weight.
Conditioning
Complete 5 rounds for time:
- 10 Single Arm Devil Press
- 15m Goblet Hold Walking Lunge
- 15-20 Calories
17:00 time cap
Notes
Today’s workout is a triplet of single arm devil press, walking lunges, and calories. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 17 minute time cap.
The dumbbell should be light enough to maintain a smooth pace on the devil press without taking a break.
You should be able to complete the 15m lunge unbroken each round. Adjust the weight accordingly and make sure that you are maintaining a soft touch of the knee on the ground each step.
The calories should take no longer than 1:15 to complete. Adjust the target number accordingly.