A.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps 135
* Set 2 – 75% of 1-RM x 2 reps 185
* Set 3 – 85% of 1-RM x 1 rep 205
* Set 4 – 90-95% of 1-RM x 1 rep 230 (failish?)
* Set 5 – 101-103% of 1-RM x 1 rep 230
* Set 6 (optional) – Exceed Set 5 weight Not feeling it today.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps 135
* Set 2 – 75% of 1-RM x 2 reps 185
* Set 3 – 85% of 1-RM x 1 rep 205
* Set 4 – 90-95% of 1-RM x 1 rep 230 (failish?)
* Set 5 – 101-103% of 1-RM x 1 rep 230
* Set 6 (optional) – Exceed Set 5 weight Not feeling it today.
B.
Complete as many Burpees as possible in 3 minutes. 53! (PR)
Complete as many Burpees as possible in 3 minutes. 53! (PR)
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