Wednesday 9/11/2019

Strength:

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Conditioning:

For time:

15 Strict Handstand Push-Ups

30 Alternating Single-Leg Squats (Pistols)

45 Kettlebell Swings (53/35)

60 Push-Ups

45 Kettlebell Swings (53/35)

30 Alternating Single-Leg Squats (Pistols)

15 Strict Handstand Push-Ups

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