Strength:

Bench Press / Bent-Over Row Superset*

 A1) Barbell Bench Press

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle. 

A2) Barbell Bent-Over Row

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

AMRAP 10 Minutes:

10 Kettlebell Swings
2 e Pistol Progressions

The swings should be on the heavy end for you. Will discuss pistol progression options in class.