A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
A. 8 sets at 155lbs
B. subbed 25 cal bike and used 40lb DBs: 7:54
A: @115#
B: 10:30 just had to scale press the PP to 30# as I thought it was a strict press. Upper body is the weakest part so need some focus there for sure.
What’s up y’all
A. Bench press x 3@ 70%= 210 based on 300 + 1 set max reps at 225=12
B. 8:44
Y’all have a good day.
A. All sets at 175
B. 8:45 Rx
Snatched instead of bench press. Did 5 sets of 3 Hang Snatches – built up to 115 lbs.
8:05 on the workout – should have put the erg closer to my T2B station!
A. Bench press 8×3 #215 (21X1) E90sec
B. RX with rower in basement, everything else in garage.
6:28