Workout 18 - Bench and Row Strength

Every 4:00 x 5 Rounds

5 Bench Press

10 Bent Over Rows

General Warm Up

3-5min of Cardio of Choice, then…

3 Rounds

5 PVC Pass Throughs

5 Down Dog to Cobra

10 Squat Thrusts

5 Squats

5 Jump Squats

Specific Warm Up

• Spend time going through your bench press technique for either the barbell, dumbbells, or the floor press, depending on the option you will use today. If you need to work your way up in weight, take 3-4 warm up sets to do so.
  

• Take 3-4 warm up sets to determine your bent over row weights and variations.

Workout

Every 4:00 x 5 Rounds

5 Bench Press*

10 Bent Over Rows

*Depending on equipment use a barbell and rack, dumbbells on a bench, or the floor press.

Notes:

• If you are a good bench presser and the dumbbells you have at home will not be challenging, you can either…
  

1. Do 5 Tempo Presses + 5 Regular Presses (each TEMPO rep should have a :03 descent and a :03 hold at the bottom, but with full tension)

2. Replace each set of bench presses with 10 Strict Dips.
   

3. Replace each set of bench press with a set of 10 Ring Push Ups (with or without some tempo reps sprinkled in.)

• If you are using dumbbells at home for your bent over rows and they will not be heavy enough to challenge you for 5 sets of 10 reps, you can either…

1. Do 5 Tempo Rows + 5 Regular Rows (each TEMPO rep should have a :03 hold at the top with full tension and :03 descent)
   

2. Replace each set of Bent Over Rows with a set of Ring Rows. Set the angle of your body so that you can only do 10-12 reps in a row.

Accessory Work

3-5 Sets*

8-12 Dumbbell Bicep Curl to Arnold Press

Cool Down

Hold the following stretches for 1-2min each:

• Chest Stretch

• Bottom of Squat hold