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:

As Many Rounds As Possible in 5 minutes of:

15 Kettlebell Swings
10 Goblet Squats
5 Push-Ups

Rest 5 minutes and repeat for a total of 2 rounds of the AMRAP.