WORKOUT OF THE DAY
Bench Press:
1-1-1-1-1-1
AMRAP 20 Minutes w/a Partner:
P1: 400 M Run
P2: 15 Russian KB Swings (AHAP)
10 HSPU
Change of plans from the original workout, with some semblance on the heavy single bench press sets. No prescribed percentage of your 1 RM, so depending on how you’re feeling at this point in the week you can choose to go as heavy as you feel like you can/want relative to your current max. The sequence is written as 5 heavy singles, but feel free to add on extra warm-up and working sets if you need them to build up to your heavy weight today. Think of the term bench press as an indication to press your body into the bench using the leverage of the heavy barbell in your hands. Without the bench, pressing a heavy bar would be impossible. Use every bit of that bench.
You and a partner will complete this workout together as a sort of “you go, I go” in that you will alternate tasks. Partner 1 will run 400 meters while Partner 2 completes the swings and HSPU. Make sure you pick a weight for the KB that you can do unbroken, and a modification (if not doing HSPU) that you can complete in around 1 minute. Your task on the running portion of each round having the benefit of a partner in the workout is to run as fast as possible. The KB swing and HSPU portion should still allow for some rest before you run so some of that conserved energy should help when you need to run. Should be a fun workout today!
WOD AT HOME
3 Sets Not For Time:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold
AMRAP 18 Minutes:
9 R-Arm DB Strict Press (AHAP)
9 L-Arm DB Strict Press
15 Weighted Sit-Ups
21 R-Arm DB Bent-Over Rows
21 L-Arm DB Bent-Over Rows
