04 Apr 2016 – Let the Strength Cycle Begin!

Now that you all know your 1RM bench press...

WORKOUT OF THE DAY

A) Upper Body: Bench press

Every 90 seconds for 8 rounds (12 minutes), perform 5 reps:
Set 1: 65% of 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Sets 5-8 : 80%+

B) Strength / Assistance Work

3 rounds:
10 Single arm strict press, left arm @ tempo 21X1
Rest 15 seconds
10 Single arm strict press right arm @ tempo 21X1
Rest 15 seconds
10 T-Bar row @ tempo 21X1
Rest 15 seconds
10 Face pulls with plate
Rest 15 seconds

(Time cap: 15 minutes)

C) Accessory

C1) Plate pinch grip farmers carry: 5x50m with 30 seconds rest between rounds
C2) Towel/Rope pull-ups: 2 x 60 seconds for max reps, 2 minute rest