Wednesday 9/25/2019

Strength:

Every 3 minutes, for 15 minutes (5 sets) of:

Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Pull-Ups

8 Pull-Ups

12 Ring Dips

16 Push-Ups

*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:

1 Strict Ring Muscle-Up

4 Ring Muscle-Ups

8 Ring Dips

16 Push-Ups

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