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Workout of the Day

FITNESS
A1. Bench press
4×4; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4×4; 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. Go slightly heavier for sets of 4 than for sets of 5.

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

B. For time:
12-9-6-3 DB strict presses (tough)
5-10-15-20 row/bike calories
12-9-6-3 renegade rows (per arm)
5-10-15-20 row/bike calories
*15 minute cap

Training notes:
-DB strict presses should be tough enough that you break up the set of 12.
-For renegade rows, do 12 per arm, 9 per arm, etc.
-The cyclical piece should be fast but should allow some recovery between the muscle endurance of the dumbbells.

Record total time and record fractioning strategy in training notes.

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

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

B. For time:
12-9-6-3 strict handstand push-ups (3” deficit)
5-10-15-20 row/bike calories
12-9-6-3 strict chest-to-bar pull-ups
5-10-15-20 row/bike calories
*15 minute cap

Training notes:
-The longer cyclical pieces between the strict gymnastics movements should give you longer to recover as fatigue accumulates.
-Have a plan for fractioning early.
-For scaling movements: you should be able to do the set of 12 unbroken of whatever movements you do – although it may be wise to choose not to do it that way.

Record total time and record fractioning strategy in training notes.

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