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Workout of the Day

FITNESS
A1. Bench press
3×5; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
3×5; 21×1 tempo; Building; Rest 60-90s

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.

Record top weight lifted for each movement – and record all weights used in training notes.

B. 400m run
-Into
18-15-12:
DB Z press
Assault bike/row calories
-Into
15-12-9:
Single-arm DB rows (each arm)
Assault bike/row calories
-Into
400m run
*15 minute cap

Training notes:
-Weight for the DB should be moderately tough. You should have to start to grind reps a bit on each piece.
-For DB rows, do 15 right arm then 15 left arm before moving on.

Record total time as well as weights used.

PERFORMANCE
A1. Bench press
3×5; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
3×5; 21×1 tempo; Building; Rest 60-90s

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.

Record top weight lifted for each movement – and record all weights used in training notes.

B. 400m run
-Into
18-15-12:
Strict ring dips
Assault bike/row calories
-Into
15-12-9:
Strict chest-to-bar pull-ups
Assault bike/row calories
-Into
400m run
*15 minute cap

Training notes:
-If the strict gymnastics volume is too high for you to be able to move through this reasonably, reduce the total number of reps – or do a hybrid with the fitness programming.

Record total time.

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