Strength
A1. Bench Press
- 4 reps @ 80%
- 4 reps @ 85%
- 2 reps @ 90%
- 2 reps @ 95%
A2. Supinated Grip Strict Pull Ups @ 21X1
- x 4-6 x 4 sets
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 4, 4, 2, and 2 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 4. If you know your 1 rep max, you can use 80%. If you do not know your max, use a weight that is a rate of perceived exertion of 8/10. Then, increase the load by 5-10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
2 Rounds for Time
- 20-25 Calories
- 8 burpee box jump overs
- 20-25 Calories
- 8 burpee box jump overs
- 200m Run
- 8 burpee box jump overs
15-minute time cap
Notes
Today’s workout is 2 rounds of calories, burpees, calories, burpees, and a run, and more burpees. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 15-minute time cap.
The calories should never take longer than 1:30 to complete. Adjust the number of reps accordingly.
The burpees should not take longer than 1-minute to complete. Adjust the number of reps or box height as needed.
The runs should not take longer than 1:15 to complete. Adjust the distance as needed.