September 7, 2022

Posted By: Christi

Heavy Day!

Superset the following:
Bench Press
Weighted Pull-up

We have our heavy day on deck for today! You will be working back-and-forth between the bench press and a weighted pull-up. We have a descending rep scheme of 5-4-3-2-1 and ideally, with each set you’re able to build in weight. For the weighted pull up we want you to increase the weight with each set. You can use a weight vest, medball, dumbbell or even a weight belt with a band and plates if you have one. If you are unable to do a weighted strict pull up we would recommend you focus on building pulling strength by modifying to a feet elevated ring row, seated pull up, band assist strict pull up, or a strict pull-up. In this case, double your reps for each set. |

Post Work
Every 3 minutes for 9 minutes do:
7 Strict Toes-to-bars
10 Barbell Good Mornings, pick load
Single Leg Balance + T-Hold, L 20 secs/R 20 secs
Goal: Quality movement