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Workout of the Day

FITNESS
A1. Bench press
4×5; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4×5; 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.
-One more set of 5 than last time we did this. See if you can maintain the same weight or go even slightly heavier.

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

B. For time:
10 DB manmakers
600m run
20 DB renegade rows w/ push-up
600m run
30 DB box step-overs
*15 minute cap.

Training notes:
-This is a muscle endurance training session with some aerobic volume built in to offer some recovery between sets of DB movements. Pace this accordingly.
-Use the same DB weight for all movements.

Record total time and record fractioning strategy in training notes.

PERFORMANCE
A1. Bench press
4×3; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4×3; 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.
-Last time, we did sets of 5. Use your weight from this as a guideline for what to shoot for with sets of 3.

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

B. For time:
15 bar muscle-ups
15 strict handstand push-ups
600m run
21 chest-to-bar pull-ups
21 kipping handstand push-ups
600m run
27 pull-ups
27 push-ups, hand-release
*15 minute cap.

Training notes:
-The gymnastics movements should decrease in difficulty as the rep count increases. Feel free to modify the actual movement that you do in order to find a sweet spot for you.
-Run pace should allow you to recover enough that you can come in and get right to work.
-This is a muscle endurance training session with some aerobic volume built in to offer some recovery between sets of gymnastics movements.

Record total time and record fractioning strategy in training notes.

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