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Monday, August 22nd

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

 

This portion will take exactly 20 minutes.

 

Performance

A. Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

 

This portion will take exactly 20 minutes.