Workout of the Day
3×5 reps, across
1 Drop Set x 10-15+ reps to failure
After a progressive warm up on your bench press, aim for three sets across at weight with ~1 reps in reserve. Compare loading to Week 3.
After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.
In 1:30, for 6 rounds at a very high effort, complete:
12/10 Calorie Air Bike (Sprint!)
KB Filly Carry in the remaining time (Switch arms every round, 3 ea)
Your first sprint should take 30 seconds or less, so adjust calories accordingly then match that number for the remaining rounds. Choose kb weights for the filly carry that are challenging but allows you to perform the time. The front rack carry can be a lighter weight then the farmer’s carry. Try to focus on minimizing rest in your transitions and controlling your breathing under load. Expect an uncomfortable recovery as you walk with the bells.