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
5 Sets
In 1:00:
- 7 Hang Power Cleans
- 7 Shoulder to Overhead
- Max Bar Muscle Ups in remaining time
Rest 1:00
Notes
Today’s workout is 5 rounds of 1-minute of work and 1-minute of rest. You will begin each work interval with a buy-in of 7 hang power cleans and 7 shoulder to overhead. You will use the remaining time to complete as many bar muscle ups as possible. Your score is the number of muscle ups completed across the 5 rounds.
The barbell weight should be moderate. Aim to complete the hang power cleans and the shoulder to overhead unbroken each round, but it may get difficult the last round.
You may substitute any pull up variation for the bar muscle ups. Choose a difficult pull up variation where you can complete 6-8 reps unbroken but will then have to take a break.