August 19, 2021

Posted By: Christi

Bench Press

15 min to find a heavy set of 3 and accumulate 4 heavy work sets.

The first part of today will have you building to a heavy set of three in the bench press. This is not intended to find a lifetime 3RM, but rather to get under some heavy load. Once you find a weight that feels challenging for 3 reps you will accumulate 4 working sets at that weight. Rest :90-2min between sets. Score the heaviest weight that they hit for 3 reps.

AMRAP in 15 mins of:
Kettlebell/Sandbag Zercher Carry, pick load, 100 m
20 Sandbag Box Step Overs, pick load
Single Arm Suitcase Carry, pick load, L 50 m/R 50 m

The second part of today’s workout is going to be our “grunt” workout for the week! We would encourage you to approach this workout with some flexibility and ultimately doing what works best for you. The Zercher carry is to be done at a moderate load. This is a tough carry when done correctly. We want you to hold this weight at your belt line or just above. The box step over has you holding the weight anywhere you like. Alternate legs to accumulate 20 total box step overs. Suitcase carry should have you focusing on bracing through the midline and walking at a moderate pace to accumulate time under tension. This will be done 50 meters per side and should be done in an unbroken set each round. Score the total amount of rounds and reps you accumulate inside the 15 minutes.