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Workout of the day
2024-11-26
Strength
Barbell Bench-Press (week 2 /4)
10 min EMOM
Min 1: 6 Barbell Bench-Press
Min 2: 10 DB lateral raise (Seated)
* Bench press weights should be approx. 70-75% of your 1 RM. If you don't
have a 1 RM start light & build to a weight that allows you to keep perfect form each rep.
Lateral raise should be light to moderate and done with control.
Metcon
For time: (12 min cap)
30 DB Bent-over rows
25 DB Deficit push-ups
25 DB Bent-over rows
20 DB Deficit push-ups
20 DB Bent-over rows
15 DB Deficit push-ups
15 DB Bent-over rows
10 DB Deficit push-ups
10 DB Bent-over rows
5 DB Deficit push-ups
DB-Weights:
L1: #20/30 x 2
L2: #30/40 x 2
L3: #35/50 x 2
core
Partner
Accessory
3 Sets:
15 Banded pull-aparts
30 sec shoulder opener or pec stretch