STRENGTH DAY
Bench Press: 4 x 8
Then…
Pull Up Program
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
10 Squats
10 Lunges
10 Sit Ups
25 Jumping Jacks or 50 Single Unders
Specific Warm Up
For today’s strength day, our main concern is PRESSING! Whichever press you choose to use today, do a set of 10 with an empty bar or a light weight. Then do at least 3 sets of 3-5 reps, increasing the weight as you go, until you find your working weight for the day.
Workout of the Day
Bench Press: 4 x 8
Then…
Pull Up Strength Program
Workout Notes
Strength Day! That means that today’s goal is to give each set of your Bench Press everything you got! Make sure you are resting at least 2-3min between each set so that your muscles can recharge and give it all to the next set. Each set should end with a rep that was simultaneously VERY challenging, but technically safe and sound.
If you don’t have a Barbell Bench Press available to you, you can try any of the following pressing options: Push Ups, Dips, Dumbbell Bench Press, Strict Press, or Floor Press. Just make sure whatever it is, it’s REALLY tough!
After your Bench Pressing is complete, head over to the Pull Up Program and spend 10-20min on whichever station suits you best. Get STRAWNG!
Optional Accessory Work
3 - 5 Rounds*
10 Single Arm DB Rows + 10 Bicep Curls** - Right Arm
10 Single Arm DB Rows + 10 Bicep Curls - Left Arm
Rest 1:00
*Based on your experience level, your schedule and how you are feeling today!
**This is encouraged to be some sort of “single arm muscle clean.” See video for demo!
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each side
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