Workout of the Day
Use the heavy 12’s we did 2 weeks ago as a reference for today, but as always, lift based on feel and that effort is more important than always going heavier.
After a few warm-up sets, attempt three progressive sets of 10 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 0RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 10s in your warm-ups and try to get there in around 5-6 TOTAL sets.
Every 3:00 x 4 sets
8-12 Alternating DB Bench Press (R+L = 1 Rep)
AMRAP Double Unders to the 2:00 mark
Move at a controlled pace on the Bench Press, it should take you roughly :45-60 to complete the Bench Press followed by about a minute of jump rope. For the Bench Press, use the same weight across and try to perform as close to 12 reps every set.
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