Strength
Bench Press @ 11X1
- Build to a heavy set of 5
- Drop 15% and do two sets of 5
Notes
Today’s strength is bench press. We are continuing our bench press cycle for another month. Every rep today will be performed with a :01 descent, :01 pause on the chest, and :01 pause at lockout between reps.
You will begin by taking as many sets as needed to build up to a heavy set of 5. This should be a challenging weight, but no failed reps today. After you find your heavy set of 5, take 15% off the bar and do two more sets of 5.
Conditioning
For time:
- 20 Dumbbell Snatch
- 20 Toes to Bar
- 30-40 Calories
- 20 Toes to Bar
- 20 Dumbbell Snatch
10:00 time cap
Notes
Today’s conditioning is a chipper. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The dumbbell snatches should be at a moderate-heavy weight that allows you to complete the 20 reps in about 2 sets each round.
The toes to bar should be completed in 2-3 sets each time. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 3:00 to complete. Adjust the number accordingly.