NOT FOR TIME
10 - 8 - 6 - 4 - 2
Bench Press
*500m Row between each set
General Warm Up
Full Body Joint Rotation Series, then…
3-5min of easy Cardio of Choice, then…
3 ROUNDS
5 PVC Overhead Squats with :03 down and :03 at the bottom
20 Jumping Jacks
Specific Warm Up
Strength Day! Take your bench pressing (or other pressing movement) and go for a very light set of 10 with either an empty bar or PVC pipe. After that, perform 2-3 sets of 5, gradually adding weight to each set, until you’ve reached a weight that will be VERY challenging for 10 reps in a row.
Workout of the Day
NOT FOR TIME
10 - 8 - 6 - 4 - 2
*500m Row between each set
Workout Notes
This is the latest in our series of Strength Days that follow this format. This is NOT FOR TIME, as the goal is to challenge yourself with each strength set. However, the rowing provides some cardio between each set to keep your blood pumping. You should do this chunk of cardio (rowing or otherwise) relatively soon after your set of Bench Press, but after the cardio, you can take as long of a rest as you’d like!
Just like these other Strength Days, you have the option to increase the weight for each set of Bench Presses or to keep it at the same weight, which will get more challenging as you get more and more fatigued. If you need to, lower the weight! As long as each set is VERY challenging (but safe!) you are going to get stronger. If you’d like to use a different kind of press, our usual menu applies: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
The rowing can be any kind of cardio you want! Check out our Cardio Resources Page for more options!
Optional Accessory Work
Spend 10-20min on your station of the Pull Up Strength Program!
Cool Down
1-2min of Chest Stretches on each side
1-2min of PVC T-Spine Stretch
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