Strength
Bench Press
- Build to a heavy single with a :01 pause on the chest.
Notes
Today’s strength is bench press. You will take as many sets as needed to find a heavy single for the day.
YOU MUST PAUSE FOR :01 WITH THE BAR ON THE CHEST.
Perform multiple reps with lighter weights to warm up. At moderate-heavy weights, perform one rep at a time until you find your heavy single.
Please use a spotter for today’s bench press.
Conditioning
2 Sets
Complete as many rounds as possible in 3:00:
- 15m Farmer’s Carry
- 3 Wall Walks
Rest 1:00
Complete as many rounds as possible in 3:00:
- 50 Double Unders
- 10 Burpees
Rest 1:00
Notes
Today’s workout is two sets of two 3-minute work intervals with 1-minute rest between each. Your score is the total number of rounds and reps across each interval.
The farmer’s carries should be heavy but unbroken each round. You will go 7.5m out and 7.5m back.
The wall walks should take no longer than :30 each round. Adjust the target height or number of reps.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
The burpees should not take longer than :45 each round. Adjust the number of reps accordingly.