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)
RD 1: 16/16 RD 2: 14/14 RD 3: 12/12 RD 4: 10/10 RD 5: 8/8
DB Bent Over Rows
*12-15 Barbell Bicep Curls after each set
Rest 90sec after each round
This workout is not for time but you should be moving from one movement to the next until it's time to rest.
3 Dollar Bills
(3 Rounds for calories)
Every 5min starting at 3-2-1-GO Complete a 400m Run
In the remaining time complete Max Calories on the Ski, Bike, and Rower.
Alternate to a different machine every round.
Overhead Squat (From the floor)
Every 90sec x 7
Start at a light to moderate weight.
Junk Mail (AMRAP - Rounds and Reps)
1 Rope Climb
5 Squat Snatch 95/65
35 Double Under
6 Pull-Up/Ring Row
12 Alt DB Snatch
60 Jump Rope