Strength
Bench Press @ 21X1
- x 2-4 x 5 sets
Notes
Today’s strength is bench press. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
For time:
- 30 Burpees over the Bar
- 40 Pull Ups
- 30 Burpees over the Bar
10-minute time cap
Notes
Today’s workout is a chipper of burpees and pull ups. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The burpees should take no longer than 3-minutes each time. Adjust the number of reps accordingly.
If you cannot maintain at least 10 pull ups per minute, adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.