Strength
Bench Press @ 21X1
- x 6-8 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
Complete 4 rounds for time:
- 12 Pull Ups
- 12 Single Arm Dumbbell Hang Clean and Jerk
- 15m Forward Crawl
12:00 time cap
Notes
Today”s workout is 4 rounds of pull ups, single arm dumbbell hang clean and jerks, and forward crawls. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 12-minute time cap.
The pull ups should be done in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
The dumbbell should be a moderate weight that allows you to complete the 12 reps in 1-2 sets throughout the workout.
The forward crawl is a contralateral movement. Keep the back flat and parallel to the ground.