31 July 2017 – Find your 1RM Bench Press

WORKOUT OF THE DAY

A) Strength: Bench Press

Establish a 1 Rep Max

After a warm-up, every 3 minutes, for 18 minutes:
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 93-95%
1 rep @ 97-99%
1 rep @ 102% or more

B) Conditioning

Every 2 minutes for 20 minutes alternate between
Row
&
10 Pull-ups + 15 Push-ups + 20 Air squats

*We are looking for sustainable, repeatable and paced efforts
*You should be hitting the same distance on the row each time, and the same rounds/reps of Cindy on each round

Mobility Drill of the Week