Wednesday March 29th
23.03.29
HUMP DAY HELP
INTENDED STIMULUS
Advanced athletes can push for 18-25+ cal and 20-30+ bench press.
120-200 calories on the row
15-25+ bench press each minute
Bench press load should be on the lighter side of moderate.
RX
Partner option:
5 rounds for time with a partner:
1:00 calorie row
1:00 bench presses (135/85 lb)
— one partner starts on the rower, and the other starts on the bench press. Each athlete moves for the entire 1:00 and then they switch. Both partners will perform 5 sets of each movement
LEVEL 2
Partner option:
5 rounds for time with a partner:
1:00 calorie row
1:00 bench presses (115/65 lb)
— one partner starts on the rower, and the other starts on the bench press. Each athlete moves for the entire 1:00 and then they switch. Both partners will perform 5 sets of each movement
LEVEL 1
Partner option:
5 rounds for time with a partner:
1:00 calorie row
1:00 bench presses (85/45 lb)
— one partner starts on the rower, and the other starts on the bench press. Each athlete moves for the entire 1:00 and then they switch. Both partners will perform 5 sets of each movement
SKILL WORK
Rest, stretch, and recover!
STRETCHING
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Targets | 150-250 bench press, 100-200 calories on rower-18:00.
Today’s workout is a classic push/pull combination. In theory, neither exercise conflicts with the other. This should allow you to move back and forth quickly.
Move as fast as possible on the rower. You will end up resting a little bit on the bench press, so the rower is the optimal place to push the intensity.
Look to finish 12-20+ calories each row & 15-25+ bench press.
Expect to rest and break the bench press reps into multiple sets. Choose a load that’s on the lighter side of moderate to hit 5+ reps at a time for the entire workout.
