November 12, 2020

Posted By: Christi

Bench Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Bench press who doesn’t love it? We have a descending rep scheme on deck for today and ideally, we should see the loading increase across each set. We will have you taking one set every 3min so that you can move the most amount of weight possible. Each set should be hard but there should be some gas in the tank for the set of 2. Get after this one and have some fun!


Each for time:
Row 750 m
Rest 1:1
Row 500 m
Rest 1:1
Row 250 m

There is nothing quite like row sprints! The goal for this is going to be an all out effort on each row. You will rest the same amount of time that it takes to row. Focus on trusting in that rest and trying to relax your breathing so that you can hit each interval as hard as possible.

Post Work
For quality:
50 Band Pull Aparts
25 L/25 R Plate External Rotations, pick load
50 Band Face Pulls
Arms Overhead Hip Hinge Hold, 1 min
25 Scap Pull-ups

Getting in some higher rep work primarily for shoulder health. All movements should have you thinking about having your shoulders packed down and back. Use weights or band tension that allows for quality positions. The goal is to take no more than 3 sets to get any set done.