Bench Press Week 4 of 5Set 1-2: 5 Reps at 75-80%Set 3-4: 4 Reps at 80-85%Set 5-6: 3 Reps at 85-90%3 Working weightsInching our way towards the end of the cycle, let's see how some heavy 3's feel this week.
Sleeves Are Overrated (No Measure)Super SetRD 1: 16/16 RD 2: 14/14 RD 3: 12/12 RD 4: 10/10 RD 5: 8/8DB Bent Over RowsPaloff Press*12-15 Barbell Bicep Curls after each setRest 90sec after each roundThis workout is not for time but you should be moving from one movement to the next until it's time to rest.
Thursday
3 Dollar Bills
(3 Rounds for calories)Every 5min starting at 3-2-1-GO Complete a 400m RunIn the remaining time complete Max Calories on the Ski, Bike, and Rower.Alternate to a different machine every round.
Friday
Overhead Squat (From the floor)Every 90sec x 74 OHSStart at a light to moderate weight.Fitness:Front Squat
Junk Mail (AMRAP - Rounds and Reps)8min AMRAP1 Rope Climb5 Squat Snatch 95/6535 Double UnderFitness:6 Pull-Up/Ring Row12 Alt DB Snatch60 Jump RopeRX+:135/95