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
Complete as many reps as possible in 7:00:
- 3 Shoulder to Overhead
- 3 Box Jump Overs (step down)
- 6 Shoulder to Overhead
- 6 Box Jump Overs
- 9/9, 12/12, 15/15….
Notes
Today’s workout is 7-minutes of shoulder to overhead and box jump overs. You will begin by completing 3 reps of each. Each subsequent round you will add 3 reps. Your score is the number of reps completed in 7-minutes.
The weight on the barbell should be light-moderate. You should be able to complete at least the round of 9 unbroken.
The box jump overs are completed with a step down each rep. Choose a height that allows you to maintain a pace of at least 10 reps per minute.