Workout of the Day
STRENGTH
A1. Pendlay Barbell Row 3×6-8
A2. Rear Foot Elevated Split Squats 3×8-10 ea
Notes
Use a 20×1 tempo for both movements. After 1-2 warm up sets, perform 3 progressive work sets. If you’ve been regularly attending on Mondays, you should plan to build up to 0-1 reps in reserve by your final set (RPE 9 or 10).
METCON
AMRAP 12 MIN
270m Run
15 Box Jump Overs (24/20″)
12 DB Bench Press
Notes
Intent: +/- 4 rounds
We’ve been incorporating DB Bench Press on alternating Mondays, so use your training notes from the past 8 weeks to help guide your weight selection today.
The DB Bench Press should feel challenging and be one of the primary pacing elements of the workout. Aim to complete the early rounds unbroken if possible, but expect to break the set into 2 quick sets as fatigue builds in the later rounds.
Stay consistent on the run and move steadily through the box jump overs to preserve energy for the bench press.
Programming Template: Week 8/8
The usual suspects putting in the work
David is on vacation there is no additional content deal with it.
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