Strength
Bench Press @ 21X1
- x 2-3 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 2-3 reps. Each rep is performed with a :02 descent, :01 pause on the chest, and :01 pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 3 reps, add weight.
Conditioning
Complete as many rounds as possible in 15:00:
- 15-20 Calories
- 14 Kettlebell Snatch (7/arm)
- 14 Goblet Hold Box Steps Ups
Notes
Today’s workout is a simple triplet of calories, kettlebell snatch, and step ups. Your score is the number of rounds and reps completed in 15-minutes.
The calories should take no longer than 1:30 to complete throughout the workout. Adjust the target number accordingly.
The kettlebell weight should be light-moderate so that you can maintain 7 unbroken reps per arm each round.
Adjust the height of the box or weight of the kettlebell so that you can complete the 14 step ups in 1 set throughout the workout.