Mon Aug 4 "Built To Last"

Train

Move

1) Bench Press: 5-5-3-3-2

2) On the 2:00 x 3 Sets:
10 Push Ups + Max SIt Ups
2 Minute Rest … Then Perform

On the 2:00 x 4 Sets:

20 Air Squats
Max Ring Rows

1) Bench Press:

5 @ 80%
3 @ 84%
2+ @ 90%

2) Built to Last

On the 2:00 x 4 Sets:
15 Handstand Push Ups + Max GHD SIt Ups
Directly Into …
On the 2:00 x 4 Sets:
20 Single Leg Squats
Max Chest to Bar Pull Ups

Stimulus

1) We are building on our percentages from last week. The rep scheme stays the same for the first two percentages, but the last set at your highest percentage aims for two reps or more. Keep in mind that you are not meant to be getting a large amount of reps for that last set, these should be pretty maximal. Grab a spotter for these sets.

2) You will start each window with a set number of one movement to start, then finish each two minutes with a max rep. There is no rest between the two sections, or anywhere in this workout for 16 minutes. Choose a variation that allows you to complete the buy in station in about 1:00, giving you equal time on the sit ups and pull ups. You will be alternating legs every rep for the single leg squats.

Extra Credit

3 Sets:
15 DB Upright Rows
100m DB OH Carry
15 DB Upright Rows
200m DB Farmer Carry