Friday 6.7.2024

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 30X0
Rest 30 seconds
Narrow Grip Push-ups (or Bench Push-ups) x 12-15 reps @ 20X0
Rest 30 seconds
Hollow Hold or Hollow Rock x 30-40 seconds
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Bench Press x 3 reps

Build in load to today's 3-RM Close Grip Bench Press. Note that there is no longer a tempo restriction, and no pause required on each rep.
As a reminder, the grip here should be at, or just slightly outside, shoulder width.
Compare to your 3-RM Bench Press (regular grip) from 4.2.2024, and which feels like a stronger position for you.

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (50/35 lb)
100 Meter Run
10 Burpees
100 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)