Strength
Bench Press @ 21X1
- x 6-8 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
Complete as many rounds as possible in 9:00:
- 25 Push Press
- 25 Burpees over the Bar
- 20-25 Calories
Notes
Today’s workout is a triplet of push press, burpees, and calories. Your score is the number of rounds and reps completed in 9-minutes.
The push press should be a moderate weight. Aim to complete the 25 reps in no more than 3 sets.
The burpees should take no longer than 2-minutes. Adjust the number of reps as needed.
The calories should take no longer than 1:30. Adjust the target number as needed.