Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Bike repeats — 15 seconds hard, 45 seconds easy, repeat 8 times. Hard effort.
How: About 8 minutes. Stay smooth. Skip this if Monday is still in your legs.
How: About 8 minutes. Stay smooth. Skip this if Monday is still in your legs.
Strength
1) Barbell Bench Press — 3 sets of 5 to 8 reps. Hard effort. Rest about 2 to 3 minutes.
How: Lie on the bench, feet flat. Lower the bar to mid-chest under control, press it back up.
Form cue: Shoulder blades pinched back and down.
2) Chin-Up — 3 sets of 4 to 6 reps. Hard effort. Rest about 2 minutes.
How: Palms facing you. Hang with straight arms, pull until your chin passes the bar, lower all the way down. Add weight with a belt if you can do more than 8.
How: Lie on the bench, feet flat. Lower the bar to mid-chest under control, press it back up.
Form cue: Shoulder blades pinched back and down.
2) Chin-Up — 3 sets of 4 to 6 reps. Hard effort. Rest about 2 minutes.
How: Palms facing you. Hang with straight arms, pull until your chin passes the bar, lower all the way down. Add weight with a belt if you can do more than 8.
Skill
Today's focus: pinch your shoulder blades back and down before every press. Main lift: Barbell Bench Press.
Metcon
Finisher — about 8 minutes. Do A then B back-to-back, rest 1 minute, repeat (2 to 3 rounds).
A) Barbell Bent-Over Row — 8 to 10 reps. Hard effort.
How: Tip forward at your hips until your back is about flat. Pull the bar to your lower ribs, then lower it with control.
Form cue: Don't yank with your lower back.
B) Push-Up — 10 to 15 reps. Hard effort.
How: Hands under shoulders, body straight. Lower your chest to the floor, press up. Easier: hands on a bench. Harder: feet on a bench.
A) Barbell Bent-Over Row — 8 to 10 reps. Hard effort.
How: Tip forward at your hips until your back is about flat. Pull the bar to your lower ribs, then lower it with control.
Form cue: Don't yank with your lower back.
B) Push-Up — 10 to 15 reps. Hard effort.
How: Hands under shoulders, body straight. Lower your chest to the floor, press up. Easier: hands on a bench. Harder: feet on a bench.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
Notes
Today: Upper (bench + pull-up). About 42 minutes.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.