WORKOUT OF THE DAY
Bench Press:
5 x 5
AMRAP 20 Minutes:
400 M Row
100 M Farmer Carry (AHAP)
30 Sit-Ups
There is no percentage of 1 RM today because we used it earlier in the week for the push press, and also because you’ll be allowed to use any weight you’d like to today. When making a decision on what weight to use keep in mind that this is the first week of the cycle so you don’t need to lift like you’re training for the US Olympic power lifting squad. Each set of five should challenge you, but never challenge you to the point where you come remotely close to failure. When you’re on the bench drive your shoulder blades into the bench, and squeeze your lats and triceps as if you’re holding a ball in the back of your armpit. Have the feeling that you’re continuing to squeeze that ball throughout each rep.
Each row should focus on the consistency of each pull so that by the end of the workout, no matter how many rounds you complete, each one of these rows is about the same time. Each “rep” on the rower should follow this sequence: legs (drive), hips (lean), and arms (pull). Then reverse that sequence. As you improve, speed up that sequence. Farmer carry will be done in increments of 100 M. You can use DB’s or KB’s. Should you need to share with someone, allow your partner to get through at least the row before you begin. It should be about a 2 minute stagger. Try to do each round of sit ups without coming to a halt. This workout will be a great cardio challenge and greatly challenge the strength of your entire midline.
WOD AT HOME
DB Strict Press:
5 x 7 (each arm)
5 Rounds For Time:
10 Alt. Devils Clean (AHAP)
20 Step-Ups
10 Alt. Devils Clean
15 V-Ups
10 Alt. Devils Clean
10 Push Ups
