Bench Press / Bent-Over Row Superset*
1A) Barbell Bench Press
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
3 x 12
12s again next week, so start light enough to add weight.
1B) Barbell Bent-Over Row
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
3 x 12 Linear Progression
In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads to comments.
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AMRAP 10 Minutes:
Wall Balls 20/10 14/9
20 Burpees
Post time and Rx to comments.
Leah M. and Mark C. crushing it. What was your favorite Crush Week workout? Which was the hardest?
Graduation WOD and BBQ for Coaches MeLo and KHarpz!
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m
Yesterday’s Whiteboard: “Nancy”