Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Strength
Bench press
5x5 @77-80%
Incline bench
3x12 dumbbell's
5x5 @77-80%
Incline bench
3x12 dumbbell's
Metcon
Conditioning and strength
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.