Strength
A1. Bench Press for load:
- 10 reps @ 50%
- 8 reps @ 60%
- 6 reps @ 70%
- 4 reps @ 80%
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 10, 8, 6, and 4 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 10. If you know your 1 rep max, you can use 50%. If you do not know your max, use a weight that is a rate of perceived exertion of 5/10. 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
Every minute on the minute for 16:00:
- Minute 1 – 10-15 Calories
- Minute 2 – 10 Dumbbell Front Rack Reverse Lunges
- Minute 3 – 10-15 Calories
- Minute 4 – 10 Double Dumbbell Clean and Jerks
Notes
Today’s conditioning is 4 rounds of calories, lunges, and clean and jerks. You will start a new station at the top of every minute and rest the remainder of the minute when you finish the prescribed work.
The calories should take no longer than :45. Adjust the target number accordingly.
The goal is to complete the lunges unbroken and maintain a soft touch of the knee each step. Use a moderate weight.
The clean and jerks should also be completed in 1 set. It should be a moderate weight and, ideally, the same weight that you use for the lunges.