Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 Various banded pull/press aparts
1 set:
200-m run (slow)
:30 arm swings across
:30 bird dog
:30 tempo push-ups
200-m run (fast)
BENCH PRESS REVIEW
Bench press execution:
Spotting the bench press:
Warm-up
Warm-up
BENCH PRESS BUILDUP
On a 6:00 clock:
3-4 sets:
5 bench presses (find starting weight)
On a 6:00 clock:
3-4 sets:
5 bench presses (find starting weight)
Metcon
Bench Press (E2MOM 5-5-3-3-3-1-1-1-1)
Metcon
Metcon (Time)
RX
From 20:00-32:00:
For time:
Run 1 mile
From 20:00-32:00:
For time:
Run 1 mile
BEGINNER
From 20:00-32:00:
For time:
Run 1,000 m
INTENDED STIMULUS
Complete the entire workout on a 32:00 clock.
Complete 1 set of bench press every 2:00.
Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
Complete the final set at the 16:00 mark, then take 4:00 to clean up and transition to the run.
Start the run at the 20:00 mark and aim for a new PR.
Complete the entire workout on a 32:00 clock.
Complete 1 set of bench press every 2:00.
Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
Complete the final set at the 16:00 mark, then take 4:00 to clean up and transition to the run.
Start the run at the 20:00 mark and aim for a new PR.
Cool Down
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
:30 reach, roll, and lift
30 banded pull-aparts
From 0:00-18:00:
For load:
Rest 2:00