Strength
Bench Press: 3-4 sets of 4-6 reps @ 21X1 tempo
In between sets, perform 6 weighted straddle waves with a :10 hold in the bottom position on the last rep.
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set repeat the same weight next week at try for sets of 6 across.
For the weighted straddle waves, athletes will sit high enough to start with a neutral spine, then fold the head down followed by the upper back one vertebrae at a time. Once you can’t get any lower you will extend back up one vertebrae at a time, with the goal of being able to regain a neutral spine in a lower position before raising back up to the top.
Conditioning
AMRAP 14
50-60 calories
20 DB squats
20 chest to bar pull ups
Notes
Today’s workout is an AMRAP of calories, dumbbell front squats, and chest to bar pull ups. Your score is the rounds and reps completed in the 14 minutes.
Calories should not take any longer than 4:30. If this sounds like an aggressive pace, you can decrease the calories to 45-50.
The dumbbell squats should be done at a moderate weight. You should try to complete them unbroken, and keep in mind that you will only be doing 1-2 sets of squats.
Chest to bar pull ups should be done in 3-4 sets. You may substitute regular pull ups, banded pull ups, or jumping pull ups.