StrengthÂ
Bench Press
- Build to a heavy single with a :01 pause on the chest.
Notes
Today’s strength is bench press. You will take as many sets as needed to find a heavy single for the day.
YOU MUST PAUSE FOR :01 WITH THE BAR ON THE CHEST.
Perform multiple reps with lighter weights to warm up. At moderate-heavy weights, perform one rep at a time until you find your heavy single.
Please use a spotter for today’s bench press.
Conditioning
8-10-12-14 reps of:
- Alternating Arm Dumbbell Clean and Jerk
- Dumbbell Box Step Ups
- Burpee Box Jump Overs
14:00 time cap
Notes
Today’s workout is a triplet of single arm clean and jerks, step ups, and burpee box jump overs. Your score is the time to complete the prescribed reps or the number of reps completed under the 14-minute time cap.
The dumbbell should be a moderate-heavy weight. Challenge yourself on the single arm clean and jerks. Choose a weight that you may need to break up the sets of 12 and 14 into 2 sets.
Ideally, use the same dumbbell for the step ups. If you cannot safely control the step up, then grab a lighter dumbbell. You may hold it anyway.
If you can’t maintain a pace of at least 8 burpee box jump overs per minute, consider lowering the rep scheme.