Upper body push
In the Strength Intensity section, the bench press has switched to a 1:1/4 bench press with a different rep scheme. Last week included 8 sets of 3 reps. This format generally feels easy for the first several sets and difficult for the last 2-3 sets. Today’s format for the 1:1/4 bench press is 4 sets of 6-8 reps. Each set should be challenging. You must push the intensity more than last week because you only have 4 sets this week.
The Strength Balance section should feel similar to last Monday, with a few different movements mixed in to explore some new positions.
The Conditioning format is slightly different this week, but the pacing should feel consistent with last Sunday. Although the reps start low, do not go out too fast.
Station 1: 10 min C
1-1/4 Bench Press
4 working sets
6-8 reps
Loading Note: Perform 1 warm-up sets of 4 reps to determine starting weight. Aim for each set to be close to failure within the prescribed rep range. You may increase or decrease weight as needed throughout the sets.
Progression Note: Every other week for this cycle, the reps will increase with the goal of keeping the weight about the same as this first week.
Regression, if applicable: Switch to dumbbells
Station 2: 10 min C
4 sets
1) 10-15 Seated Dumbbell Lateral Raise
rest 30 sec
2) 10 Barbell Z Press
Aim for RPE 7-8 on the first working set. Keep weight the same for the remainder of the sets. If you want to increase the intensity, increase the weight of each set on the press.
Station 3: 10 min C
2-4-6-8-10-12…
• Inchworm Pushup
• Anchored Feet Sit Up
. 5/4 cal Bike between each round
Move with a steady pace for the entire 10minutes. If you feel good around the 6-minute mark, you can push the intensity for the last 4 minutes.
Station 4: 10 min L
EMOM: 40 sec on/20 sec off
1) Bicycle Crunch
2) Banded Tricep Overhead Extension
3) 15 sec Cardio Sprint (record your highest speed and beat it in next round). Rest the remaining seconds of the minute