Strength
4 Sets
- 6 Bench Press w/ pause
- 12 Dumbbell Rows per arm
Notes
Today’s strength is bench press and dumbbell rows. Alternate between the two exercises for 4 working sets. You may rest a minute or two between exercises.
For the bench press, every rep will be performed with a full pause on the chest. Warm up to a weight that feels like a 7-8/10 difficulty. After you finish your first set, you should feel like you could have done a few more reps. Use this weight for all 4 working sets. If you were here last week, try and use the same weight for this week’s sets of 6 as you used for last week’s sets of 5. If you do not have access to a bench, perform floor press.
For the dumbbell rows choose a heavy weight and perform 12 reps on each arm. There is no tempo restriction on these reps, just ensure you are using a full range of motion.
Conditioning
3 Rounds, each for time:
- 20/15 Calories
- 20 Toes to Bar
- 20/15 Calories
- 20 Hang Power Cleans
Rest 1:30 between round
6:00 time cap per round
Notes
Today’s conditioning is 3 rounds of calories, toes to bar, calories, and hang power cleans each for time. You will rest 1:30 between each round. Your score will be your slowest round, but remember to keep track of all 3 times.
The calories should take no longer than 1:15 to complete each time. Adjust the number if you need to, in order to stay within that time domain. If you do not have a machine, run 200m.
The toes to bar should be done in no more than 3 sets. Adjust the number of reps, perform knee raises, or, if you do not have a pull up bar, perform sit ups.
The hang power cleans should be done at a weight that allows you to finish all 20 reps in no more than 2 sets. You may use a barbell, dumbbells, kettlebells, or an odd object.
Track
5 Sets:
600m @ mile pace + :05 / 400m
Rest 1:00
200m @ mile pace
Rest 3:00