We are starting a new cycle this week. We started off pretty shaky with the gym shutting down and the world grinding to a halt over C19. But it’s Tuesday so lets train.
STRENGTH
Close Grip Bench Press 63% for 5 x 10
Dumbbell or Kettlebell Push Press 10RM, then -15% for 10+
Dips 4 x submaximal (use weight if more than 10 reps)
TRX or Ring Ab Fallouts 3 x 10
CONDITIONING
For time:
15 chest-to-bar pull-ups
10 overhead squats, 95 lb.
15 chest-to-bar pull-ups
10 overhead squats, 135 lb.
15 chest-to-bar pull-ups
10 overhead squats, 185 lb.
15 chest-to-bar pull-ups
10 overhead squats, 225 lb.
Time cap: 15 minutes
Then
20 KBS
200 M Run
x5
Work Rest 1:2