Strength
Bench Press @ 21X1
- x 2-4 x 5 sets
Notes
Today’s strength is bench press. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
4 Sets
In 3:00:
- 800-1000m Bike or 400-500m Row
- Max Burpees to a plate in remaining time
No rest between rounds
Notes
Today’s workout is 4 rounds of 3-minutes of work. Each work interval begins with a row or bike buy-in followed by as many burpees as possible in the remaining time. There is no rest between rounds. When the 3-minute interval is over, you will immediately start the next round, completing the row or bike buy-in. Your score is the number of burpees completed across the 4 rounds.
The row or bike should take no longer than 2-minutes to complete. Adjust the target accordingly.
The burpee starts by lowering to chest and thighs on the ground and finishes when you are standing tall on top of a bumper plate. Aim for a repeatable pace on the burpees. Try to get the same number across all 4 rounds.