FRIDAY
| Strength
Bench Press
Every 3:00 x 4 Sets 3 Reps @ 80% Rest 30 seconds 5 Reps @ 70%
% based o 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. |
| WOD
2-2-2-3 Min Intervals
“King of Pride Rock”
20/16 Calorie Row -Max Devils Press 22.5/15 – Rest 1:00 b/t sets –
Continue until 40 Reps
Active: 18/15, 15/12.5
Lifestyle: 15/12, Sgl Devil Press 15/10
Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval. |