Strength
Bench Press @ 11X1
- Build to a heavy single
- Do 1 set of 1 @ 95% of single.
- Do 1 set of 1 @ 90% of single.
Notes
Today’s strength is bench press. Every rep today will be performed with a :01 descent, :01 pause on the chest.
You will begin by taking as many sets as needed to build up to a heavy set of 1. This should be a challenging weight, but no failed reps today. After you find your heavy set of 1, take 5% off the bar and do another set of 1. Then take 90% of your heavy single and do another set of 1 rep.
Conditioning
For time, complete:
- 400m run
then 10-9-8-7-6-5-4-3-2-1 reps of:
- Shoulder to Overhead
- Box Jump Overs
then complete:
- 400m run
14:00 time cap
Notes
Today’s conditioning is a couplet of shoulder to overhead and box jump overs, with a 400m run buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed under the cap.
The runs should take no longer than 2:30 to complete on either end. Adjust the distance if needed.
The shoulder to overhead should be at a moderate weight that allows you to maintain unbroken sets throughout the workout.
The box jump overs should be at a height that allows you to maintain a steady pace and ensures that you will remain safe on every jump throughout the workout.