Saturday, February 22, 2020

Saturday and let’s go!

Some bench here to get your day going!

Strength - 10/11

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

12-15 minutes to complete

2 sets of 10 reps - Bench Press

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Bench Press

0:00 - 5 reps @ 45

2:00 - 5 reps @ 135

4:00 - 5 reps @ 155

6:00 - 3 reps @ 165

9:00 - 10 reps @ 175

12:00 - 10 reps @ 185

Like I said this is an endurance lift so it should be 10 reps you can hit consistently with good form. The last few reps should be tough, but they should be doable with good technique.

Conditioning

‘782 Pump Sesh’

12 minute AMRAP

4 Strict Pullups/10 Ring Rows

8 DB Thrusters (50/35)

12 Pushups

Core Work (if time)

3 Rounds

15 V-Snaps

30 sec L-Sit/Knee Tuck Hold

ME T2B/Leg Raises/Knee Tucks

- Team 782